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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
