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Wild rice vs Oat - In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Oat?

  • Wild rice is richer in Vitamin B3, Vitamin B6, Zinc, and Folate, while Oat is higher in Manganese, Vitamin B1, Iron, Fiber, Phosphorus, and Copper.
  • Oat's daily need coverage for Manganese is 156% higher.
  • Oat has 7 times less Vitamin B3 than Wild rice. Wild rice has 6.733mg of Vitamin B3, while Oat has 0.961mg.

We used Wild rice, raw and Oats types in this comparison.

Infographic

Wild rice vs Oat 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
:
6
Oat
Contains more Zinc +50.1%
Contains more Iron +140.8%
Contains more Calcium +157.1%
Contains more Copper +19.5%
Contains more Phosphorus +20.8%
Contains less Sodium -71.4%
Equal in Potassium - 429
Equal in Magnesium - 177
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Zinc +50.1%
Contains more Iron +140.8%
Contains more Calcium +157.1%
Contains more Copper +19.5%
Contains more Phosphorus +20.8%
Contains less Sodium -71.4%
Equal in Potassium - 429
Equal in Magnesium - 177

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
:
2
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B3 +600.6%
Contains more Vitamin B6 +228.6%
Contains more Folate +69.6%
Contains more Vitamin B1 +563.5%
Contains more Vitamin B5 +25.6%
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B3 +600.6%
Contains more Vitamin B6 +228.6%
Contains more Folate +69.6%
Contains more Vitamin B1 +563.5%
Contains more Vitamin B5 +25.6%

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
33
Oat
Mineral Summary Score
96
Wild rice
112
Oat

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
101%
Oat
Carbohydrates
75%
Wild rice
66%
Oat
Fats
5%
Wild rice
32%
Oat

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 Oat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Oat
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 is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.061g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 2)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wild rice Oat Opinion
Calories 357 389 Oat
Protein 14.73 16.89 Oat
Fats 1.08 6.9 Oat
Vitamin C 0 0
Carbs 74.9 66.27 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 4.72 Oat
Calcium 21 54 Oat
Potassium 427 429 Oat
Magnesium 177 177
Sugar 2.5 Oat
Fiber 6.2 10.6 Oat
Copper 0.524 0.626 Oat
Zinc 5.96 3.97 Wild rice
Starch
Phosphorus 433 523 Oat
Sodium 7 2 Oat
Vitamin A 19 0 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.763 Oat
Vitamin B2 0.262 0.139 Wild rice
Vitamin B3 6.733 0.961 Wild rice
Vitamin B5 1.074 1.349 Oat
Vitamin B6 0.391 0.119 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 56 Wild rice
Trans Fat
Saturated Fat 0.156 1.217 Wild rice
Monounsaturated Fat 0.159 2.178 Oat
Polyunsaturated fat 0.676 2.535 Oat
Tryptophan 0.179 0.234 Oat
Threonine 0.469 0.575 Oat
Isoleucine 0.618 0.694 Oat
Leucine 1.018 1.284 Oat
Lysine 0.629 0.701 Oat
Methionine 0.438 0.312 Wild rice
Phenylalanine 0.721 0.895 Oat
Valine 0.858 0.937 Oat
Histidine 0.384 0.405 Oat
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.