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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 of 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

Wild rice vs Wheat infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Wheat
Wheat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Wheat
Wheat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B3Vitamin B3 +79.1%
~equal in Vitamin C ~mg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Wheat
Wheat
4
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Wheat
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
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.
Wild rice Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Wheat Opinion
Calories 101kcal 132kcal Wheat
Protein 3.99g 5.71g Wheat
Fats 0.34g 0.83g Wheat
Net carbs 19.54g 23.3g Wheat
Carbs 21.34g 27.6g Wheat
Magnesium 32mg 48mg Wheat
Calcium 3mg 9mg Wheat
Potassium 101mg 164mg Wheat
Iron 0.6mg 1.76mg Wheat
Sugar 0.73g 3.07g Wild rice
Fiber 1.8g 4.3g Wheat
Copper 0.121mg 0.207mg Wheat
Zinc 1.34mg 1.84mg Wheat
Phosphorus 82mg 147mg Wheat
Sodium 3mg 8mg Wild rice
Vitamin A 3IU 4IU Wheat
Vitamin E 0.24mg 0.24mg
Manganese 0.282mg 1.03mg Wheat
Selenium 0.8µg 31.9µg Wheat
Vitamin B1 0.052mg 0.095mg Wheat
Vitamin B2 0.087mg 0.03mg Wild rice
Vitamin B3 1.287mg 2.305mg Wheat
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.135mg 0.07mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 26µg 11µg Wild rice
Trans Fat 0.002g Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.049g 0.077g Wild rice
Monounsaturated Fat 0.05g 0.084g Wheat
Polyunsaturated fat 0.213g 0.243g Wheat
Tryptophan 0.049mg 0.051mg Wheat
Threonine 0.127mg 0.172mg Wheat
Isoleucine 0.167mg 0.22mg Wheat
Leucine 0.276mg 0.432mg Wheat
Lysine 0.17mg 0.161mg Wild rice
Methionine 0.119mg 0.097mg Wild rice
Phenylalanine 0.195mg 0.3mg Wheat
Valine 0.232mg 0.267mg Wheat
Histidine 0.104mg 0.147mg Wheat
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Wild rice
8%
Wheat
Minerals Daily Need Coverage Score
21%
Wild rice
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.