Wild rice vs. Oatmeal — In-Depth Nutrition Comparison
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Important differences between wild rice and oatmeal
- Wild rice has more zinc; however, oatmeal has more iron, vitamin B1, manganese, vitamin B6, vitamin B3, vitamin B2, vitamin A, calcium, and selenium.
- Oatmeal's daily need coverage for iron is 67% more.
- Wild rice has 2 times more zinc than oatmeal. Wild rice has 1.34mg of zinc, while oatmeal has 0.62mg.
- Oatmeal has a higher glycemic index than wild rice.
The food varieties used in the comparison are Wild rice, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more PotassiumPotassium | +65.6% |
| Contains more CopperCopper | +83.3% |
| Contains more ZincZinc | +116.1% |
| Contains less SodiumSodium | -93.9% |
| Contains more CalciumCalcium | +2566.7% |
| Contains more IronIron | +893.3% |
| Contains more ManganeseManganese | +97.9% |
| Contains more SeleniumSelenium | +525% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +242.9% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more CholineCholine | +117% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +147.1% |
| Contains more Vitamin B3Vitamin B3 | +135% |
| Contains more Vitamin B5Vitamin B5 | +105.8% |
| Contains more Vitamin B6Vitamin B6 | +114.8% |
| Contains more FolateFolate | +69.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.6mg | 5.96mg | 67% |
| Vitamin B1 | 0.052mg | 0.26mg | 17% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B6 | 0.135mg | 0.29mg | 12% |
| Manganese | 0.282mg | 0.558mg | 12% |
| Vitamin B3 | 1.287mg | 3.025mg | 11% |
| Vitamin B2 | 0.087mg | 0.215mg | 10% |
| Calcium | 3mg | 80mg | 8% |
| Selenium | 0.8µg | 5µg | 8% |
| Zinc | 1.34mg | 0.62mg | 7% |
| Copper | 0.121mg | 0.066mg | 6% |
| Folate | 26µg | 44µg | 5% |
| Starch | 10.37g | 4% | |
| Carbs | 21.34g | 11.67g | 3% |
| Vitamin B5 | 0.154mg | 0.317mg | 3% |
| Protein | 3.99g | 2.37g | 3% |
| Calories | 101kcal | 68kcal | 2% |
| Fats | 0.34g | 1.36g | 2% |
| Sodium | 3mg | 49mg | 2% |
| Vitamin E | 0.24mg | 0.07mg | 1% |
| Polyunsaturated fat | 0.213g | 0.426g | 1% |
| Monounsaturated fat | 0.05g | 0.391g | 1% |
| Choline | 10.2mg | 4.7mg | 1% |
| Saturated fat | 0.049g | 0.226g | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Potassium | 101mg | 61mg | 1% |
| Phosphorus | 82mg | 77mg | 1% |
| Net carbs | 19.54g | 9.97g | N/A |
| Sugar | 0.73g | 0.46g | N/A |
| Fiber | 1.8g | 1.7g | 0% |
| Vitamin K | 0.5µg | 0.4µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.049mg | 0.04mg | 0% |
| Threonine | 0.127mg | 0.083mg | 0% |
| Isoleucine | 0.167mg | 0.105mg | 0% |
| Leucine | 0.276mg | 0.2mg | 0% |
| Lysine | 0.17mg | 0.135mg | 0% |
| Methionine | 0.119mg | 0.04mg | 0% |
| Phenylalanine | 0.195mg | 0.13mg | 0% |
| Valine | 0.232mg | 0.151mg | 0% |
| Histidine | 0.104mg | 0.057mg | 0% |
| Fructose | 0.2g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +68.4% |
| Contains more CarbsCarbs | +82.9% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +13.7% |
| Contains more OtherOther | +42.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.3% |
| Contains more Mono. FatMonounsaturated fat | +682% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +13.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
