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Wild rice vs Wheat - In-Depth Nutrition Comparison

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The main differences between Wild rice and Wheat

  • Wild rice is richer in Zinc, Folate, Vitamin B2 and Magnesium, yet Wheat is richer in Selenium, Manganese, Vitamin B1, Iron and Phosphorus.
  • Daily need coverage for Selenium from Wheat is 157% higher.
  • Wild rice contains 2 times more Folate than Wheat. Wild rice contains 95µg of Folate, while Wheat contains 43µg.

Food types used in this article are Wild rice, raw and Wheat, durum.

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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
Wheat
Contains more Magnesium +22.9%
Contains more Zinc +43.3%
Contains more Iron +79.6%
Contains more Calcium +61.9%
Contains more Phosphorus +17.3%
Contains less Sodium -71.4%
Equal in Potassium - 431
Equal in Copper - 0.553
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Magnesium +22.9%
Contains more Zinc +43.3%
Contains more Iron +79.6%
Contains more Calcium +61.9%
Contains more Phosphorus +17.3%
Contains less Sodium -71.4%
Equal in Potassium - 431
Equal in Copper - 0.553

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
:
3
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B5 +14.9%
Contains more Folate +120.9%
Contains more Vitamin B1 +264.3%
Equal in Vitamin B3 - 6.738
Equal in Vitamin B6 - 0.419
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% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B5 +14.9%
Contains more Folate +120.9%
Contains more Vitamin B1 +264.3%
Equal in Vitamin B3 - 6.738
Equal in Vitamin B6 - 0.419

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
37
Wheat
Mineral Summary Score
96
Wild rice
100
Wheat

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
82%
Wheat
Carbohydrates
75%
Wild rice
71%
Wheat
Fats
5%
Wild rice
11%
Wheat

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 Wheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.298g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 2.5g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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 Wheat Opinion
Calories 357 339 Wild rice
Protein 14.73 13.68 Wild rice
Fats 1.08 2.47 Wheat
Vitamin C 0 0
Carbs 74.9 71.13 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 3.52 Wheat
Calcium 21 34 Wheat
Potassium 427 431 Wheat
Magnesium 177 144 Wild rice
Sugars 2.5 Wheat
Fiber 6.2 Wild rice
Copper 0.524 0.553 Wheat
Zinc 5.96 4.16 Wild rice
Starch
Phosphorus 433 508 Wheat
Sodium 7 2 Wheat
Vitamin A 19 0 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.419 Wheat
Vitamin B2 0.262 0.121 Wild rice
Vitamin B3 6.733 6.738 Wheat
Vitamin B5 1.074 0.935 Wild rice
Vitamin B6 0.391 0.419 Wheat
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 43 Wild rice
Trans Fat
Saturated Fat 0.156 0.454 Wild rice
Monounsaturated Fat 0.159 0.344 Wheat
Polyunsaturated fat 0.676 0.978 Wheat
Tryptophan 0.179 0.176 Wild rice
Threonine 0.469 0.366 Wild rice
Isoleucine 0.618 0.533 Wild rice
Leucine 1.018 0.934 Wild rice
Lysine 0.629 0.303 Wild rice
Methionine 0.438 0.221 Wild rice
Phenylalanine 0.721 0.681 Wild rice
Valine 0.858 0.594 Wild rice
Histidine 0.384 0.322 Wild rice
Fructose

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.