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Wild rice vs Oatmeal - In-Depth Nutrition Comparison

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Differences between Wild rice and Oatmeal

  • Wild rice has more Copper, Phosphorus, Zinc, Magnesium, Manganese, Vitamin B3, Fiber, and Vitamin B5, while Oatmeal has more Iron, and Vitamin A RAE.
  • Wild rice's daily need coverage for Copper is 51% higher.
  • Oatmeal contains 10 times less Zinc than Wild rice. Wild rice contains 5.96mg of Zinc, while Oatmeal contains 0.62mg.

The food types used in this comparison are Wild rice, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Wild rice vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +580.8%
Contains more Phosphorus +462.3%
Contains more Potassium +600%
Contains less Sodium -85.7%
Contains more Zinc +861.3%
Contains more Copper +693.9%
Contains more Calcium +281%
Contains more Iron +204.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +580.8%
Contains more Phosphorus +462.3%
Contains more Potassium +600%
Contains less Sodium -85.7%
Contains more Zinc +861.3%
Contains more Copper +693.9%
Contains more Calcium +281%
Contains more Iron +204.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +34.8%
Contains more Folate +115.9%
Contains more Vitamin K +375%
Contains more Vitamin A +2178.9%
Contains more Vitamin B1 +126.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +34.8%
Contains more Folate +115.9%
Contains more Vitamin K +375%
Contains more Vitamin A +2178.9%
Contains more Vitamin B1 +126.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Oatmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Oatmeal Opinion
Net carbs 68.7g 9.97g Wild rice
Protein 14.73g 2.37g Wild rice
Fats 1.08g 1.36g Oatmeal
Carbs 74.9g 11.67g Wild rice
Calories 357kcal 68kcal Wild rice
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 2.5g 0.46g Oatmeal
Fiber 6.2g 1.7g Wild rice
Calcium 21mg 80mg Oatmeal
Iron 1.96mg 5.96mg Oatmeal
Magnesium 177mg 26mg Wild rice
Phosphorus 433mg 77mg Wild rice
Potassium 427mg 61mg Wild rice
Sodium 7mg 49mg Wild rice
Zinc 5.96mg 0.62mg Wild rice
Copper 0.524mg 0.066mg Wild rice
Vitamin A 19IU 433IU Oatmeal
Vitamin E 0.82mg 0.07mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.26mg Oatmeal
Vitamin B2 0.262mg 0.215mg Wild rice
Vitamin B3 6.733mg 3.025mg Wild rice
Vitamin B5 1.074mg 0.317mg Wild rice
Vitamin B6 0.391mg 0.29mg Wild rice
Folate 95µg 44µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.4µg Wild rice
Tryptophan 0.179mg 0.04mg Wild rice
Threonine 0.469mg 0.083mg Wild rice
Isoleucine 0.618mg 0.105mg Wild rice
Leucine 1.018mg 0.2mg Wild rice
Lysine 0.629mg 0.135mg Wild rice
Methionine 0.438mg 0.04mg Wild rice
Phenylalanine 0.721mg 0.13mg Wild rice
Valine 0.858mg 0.151mg Wild rice
Histidine 0.384mg 0.057mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0.003g Wild rice
Saturated Fat 0.156g 0.226g Wild rice
Monounsaturated Fat 0.159g 0.391g Oatmeal
Polyunsaturated fat 0.676g 0.426g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
27
Oatmeal
Mineral Summary Score
96
Wild rice
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
14%
Oatmeal
Carbohydrates
75%
Wild rice
12%
Oatmeal
Fats
5%
Wild rice
6%
Oatmeal

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.