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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
2
:
6
Wheat
Wheat
Contains more Magnesium +22.9%
Contains more Zinc +43.3%
Contains more Calcium +61.9%
Contains more Iron +79.6%
Contains more Phosphorus +17.3%
Contains less Sodium -71.4%
Equal in Potassium - 431
Equal in Copper - 0.553
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Magnesium +22.9%
Contains more Zinc +43.3%
Contains more Calcium +61.9%
Contains more Iron +79.6%
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
Wild rice
Wild rice
6
:
3
Wheat
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
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Wheat
Wheat
Contains more Fats +128.7%
Contains more Water +41%
Contains more Other +16.3%
Equal in Protein - 13.68
Equal in Carbs - 71.13
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Fats +128.7%
Contains more Water +41%
Contains more Other +16.3%
Equal in Protein - 13.68
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Wheat
Wheat
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated fat +44.7%
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated fat +44.7%

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

All nutrients comparison - raw data values

Nutrient Wild rice Wheat Opinion
Net carbs 68.7g 71.13g Wheat
Protein 14.73g 13.68g Wild rice
Fats 1.08g 2.47g Wheat
Carbs 74.9g 71.13g Wild rice
Calories 357kcal 339kcal Wild rice
Sugar 2.5g Wheat
Fiber 6.2g Wild rice
Calcium 21mg 34mg Wheat
Iron 1.96mg 3.52mg Wheat
Magnesium 177mg 144mg Wild rice
Phosphorus 433mg 508mg Wheat
Potassium 427mg 431mg Wheat
Sodium 7mg 2mg Wheat
Zinc 5.96mg 4.16mg Wild rice
Copper 0.524mg 0.553mg Wheat
Vitamin A 19IU 0IU Wild rice
Vitamin A RAE 1µg 0µg Wild rice
Vitamin E 0.82mg Wild rice
Vitamin B1 0.115mg 0.419mg Wheat
Vitamin B2 0.262mg 0.121mg Wild rice
Vitamin B3 6.733mg 6.738mg Wheat
Vitamin B5 1.074mg 0.935mg Wild rice
Vitamin B6 0.391mg 0.419mg Wheat
Folate 95µg 43µg Wild rice
Vitamin K 1.9µg Wild rice
Tryptophan 0.179mg 0.176mg Wild rice
Threonine 0.469mg 0.366mg Wild rice
Isoleucine 0.618mg 0.533mg Wild rice
Leucine 1.018mg 0.934mg Wild rice
Lysine 0.629mg 0.303mg Wild rice
Methionine 0.438mg 0.221mg Wild rice
Phenylalanine 0.721mg 0.681mg Wild rice
Valine 0.858mg 0.594mg Wild rice
Histidine 0.384mg 0.322mg Wild rice
Saturated Fat 0.156g 0.454g Wild rice
Monounsaturated Fat 0.159g 0.344g Wheat
Polyunsaturated fat 0.676g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Wild rice
37%
Wheat
Minerals Daily Need Coverage Score
96%
Wild rice
100%
Wheat

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 is lower in Sugar?
Wheat
Wheat is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.