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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.
  • 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 Potassium +600%
Contains more Magnesium +580.8%
Contains more Copper +693.9%
Contains more Zinc +861.3%
Contains more Phosphorus +462.3%
Contains less Sodium -85.7%
Contains more Iron +204.1%
Contains more Calcium +281%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +600%
Contains more Magnesium +580.8%
Contains more Copper +693.9%
Contains more Zinc +861.3%
Contains more Phosphorus +462.3%
Contains less Sodium -85.7%
Contains more Iron +204.1%
Contains more Calcium +281%

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 Vitamin K +375%
Contains more Folate +115.9%
Contains more Vitamin A +2178.9%
Contains more Vitamin B1 +126.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 Vitamin K +375%
Contains more Folate +115.9%
Contains more Vitamin A +2178.9%
Contains more Vitamin B1 +126.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
88%
Wild rice
14%
Oatmeal
Carbohydrates
75%
Wild rice
12%
Oatmeal
Fats
5%
Wild rice
6%
Oatmeal

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wild rice Oatmeal Opinion
Calories 357 68 Wild rice
Protein 14.73 2.37 Wild rice
Fats 1.08 1.36 Oatmeal
Vitamin C 0 0
Carbs 74.9 11.67 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 5.96 Oatmeal
Calcium 21 80 Oatmeal
Potassium 427 61 Wild rice
Magnesium 177 26 Wild rice
Sugars 2.5 0.46 Oatmeal
Fiber 6.2 1.7 Wild rice
Copper 0.524 0.066 Wild rice
Zinc 5.96 0.62 Wild rice
Starch 10.37 Oatmeal
Phosphorus 433 77 Wild rice
Sodium 7 49 Wild rice
Vitamin A 19 433 Oatmeal
Vitamin E 0.82 0.07 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.26 Oatmeal
Vitamin B2 0.262 0.215 Wild rice
Vitamin B3 6.733 3.025 Wild rice
Vitamin B5 1.074 0.317 Wild rice
Vitamin B6 0.391 0.29 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0.4 Wild rice
Folate 95 44 Wild rice
Trans Fat 0.003 Wild rice
Saturated Fat 0.156 0.226 Wild rice
Monounsaturated Fat 0.159 0.391 Oatmeal
Polyunsaturated fat 0.676 0.426 Wild rice
Tryptophan 0.179 0.04 Wild rice
Threonine 0.469 0.083 Wild rice
Isoleucine 0.618 0.105 Wild rice
Leucine 1.018 0.2 Wild rice
Lysine 0.629 0.135 Wild rice
Methionine 0.438 0.04 Wild rice
Phenylalanine 0.721 0.13 Wild rice
Valine 0.858 0.151 Wild rice
Histidine 0.384 0.057 Wild rice
Fructose 0 Oatmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.