Wild rice vs. Wheat — In-Depth Nutrition Comparison
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How are wild rice and wheat different?
- Wild rice contains less selenium, manganese, iron, fiber, copper, phosphorus, and vitamin B3 than wheat.
- Wheat covers your daily need for selenium, 57% more than wild rice.
- Wild rice has 2 times more folate than wheat. Wild rice has 26µg of folate, while wheat has 11µg.
Wild rice, cooked and Wheat, KAMUT khorasan, cooked types were used in this article.
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 less SodiumSodium | -62.5% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +62.4% |
| Contains more IronIron | +193.3% |
| Contains more CopperCopper | +71.1% |
| Contains more ZincZinc | +37.3% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains more ManganeseManganese | +265.2% |
| Contains more SeleniumSelenium | +3887.5% |
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 B2Vitamin B2 | +190% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +92.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +136.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +82.7% |
| Contains more Vitamin B3Vitamin B3 | +79.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13.4% |
| Contains more ProteinProtein | +43.1% |
| Contains more FatsFats | +144.1% |
| Contains more CarbsCarbs | +29.3% |
| Contains more OtherOther | +70% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.4% |
| Contains more Mono. FatMonounsaturated fat | +68% |
| Contains more Poly. FatPolyunsaturated fat | +14.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.8µg | 31.9µg | 57% |
| Manganese | 0.282mg | 1.03mg | 33% |
| Iron | 0.6mg | 1.76mg | 15% |
| Fiber | 1.8g | 4.3g | 10% |
| Copper | 0.121mg | 0.207mg | 10% |
| Phosphorus | 82mg | 147mg | 9% |
| Vitamin B3 | 1.287mg | 2.305mg | 6% |
| Vitamin B6 | 0.135mg | 0.07mg | 5% |
| Zinc | 1.34mg | 1.84mg | 5% |
| Folate | 26µg | 11µg | 4% |
| Magnesium | 32mg | 48mg | 4% |
| Vitamin B2 | 0.087mg | 0.03mg | 4% |
| Vitamin B1 | 0.052mg | 0.095mg | 4% |
| Vitamin B5 | 0.154mg | 3% | |
| Protein | 3.99g | 5.71g | 3% |
| Choline | 10.2mg | 2% | |
| Calories | 101kcal | 132kcal | 2% |
| Potassium | 101mg | 164mg | 2% |
| Carbs | 21.34g | 27.6g | 2% |
| Calcium | 3mg | 9mg | 1% |
| Fats | 0.34g | 0.83g | 1% |
| Net carbs | 19.54g | 23.3g | N/A |
| Sugar | 0.73g | 3.07g | N/A |
| Sodium | 3mg | 8mg | 0% |
| Vitamin E | 0.24mg | 0.24mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.049g | 0.077g | 0% |
| Monounsaturated fat | 0.05g | 0.084g | 0% |
| Polyunsaturated fat | 0.213g | 0.243g | 0% |
| Tryptophan | 0.049mg | 0.051mg | 0% |
| Threonine | 0.127mg | 0.172mg | 0% |
| Isoleucine | 0.167mg | 0.22mg | 0% |
| Leucine | 0.276mg | 0.432mg | 0% |
| Lysine | 0.17mg | 0.161mg | 0% |
| Methionine | 0.119mg | 0.097mg | 0% |
| Phenylalanine | 0.195mg | 0.3mg | 0% |
| Valine | 0.232mg | 0.267mg | 0% |
| Histidine | 0.104mg | 0.147mg | 0% |
| Fructose | 0.2g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
8%
Minerals Daily Need Coverage Score
21%
61%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.028g)
Which food is cheaper?
Wild rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)