Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wild rice
  5. Compare
  6. Wild rice vs. Wheat

Wild rice vs. Wheat — In-Depth Nutrition Comparison

Compare

A recap on the differences between wild rice and wheat

  • Wheat is higher than wild rice in selenium, manganese, phosphorus, copper, iron, vitamin B3, vitamin B1, magnesium, zinc, and vitamin B6.
  • Wheat covers your daily selenium needs 161% more than wild rice.

Food varieties used in this article are Wild rice, cooked 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" 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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +326.7%
Contains more IronIron +486.7%
Contains more CopperCopper +357%
Contains more ZincZinc +210.4%
Contains more PhosphorusPhosphorus +519.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +968.1%
Contains more SeleniumSelenium +11075%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +705.8%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +423.5%
Contains more Vitamin B5Vitamin B5 +507.1%
Contains more Vitamin B6Vitamin B6 +210.4%
Contains more FolateFolate +65.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Wheat DV% diff.
Selenium 0.8µg 89.4µg 161%
Manganese 0.282mg 3.012mg 119%
Phosphorus 82mg 508mg 61%
Copper 0.121mg 0.553mg 48%
Iron 0.6mg 3.52mg 37%
Vitamin B3 1.287mg 6.738mg 34%
Vitamin B1 0.052mg 0.419mg 31%
Magnesium 32mg 144mg 27%
Zinc 1.34mg 4.16mg 26%
Vitamin B6 0.135mg 0.419mg 22%
Protein 3.99g 13.68g 19%
Carbs 21.34g 71.13g 17%
Vitamin B5 0.154mg 0.935mg 16%
Calories 101kcal 339kcal 12%
Potassium 101mg 431mg 10%
Fiber 1.8g 7%
Polyunsaturated fat 0.213g 0.978g 5%
Folate 26µg 43µg 4%
Vitamin B2 0.087mg 0.121mg 3%
Calcium 3mg 34mg 3%
Fats 0.34g 2.47g 3%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Saturated fat 0.049g 0.454g 2%
Monounsaturated fat 0.05g 0.344g 1%
Net carbs 19.54g 71.13g N/A
Sugar 0.73g N/A
Sodium 3mg 2mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.049mg 0.176mg 0%
Threonine 0.127mg 0.366mg 0%
Isoleucine 0.167mg 0.533mg 0%
Leucine 0.276mg 0.934mg 0%
Lysine 0.17mg 0.303mg 0%
Methionine 0.119mg 0.221mg 0%
Phenylalanine 0.195mg 0.681mg 0%
Valine 0.232mg 0.594mg 0%
Histidine 0.104mg 0.322mg 0%
Fructose 0.2g 0%

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
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 WaterWater +575.8%
Contains more ProteinProtein +242.9%
Contains more FatsFats +626.5%
Contains more CarbsCarbs +233.3%
Contains more OtherOther +345%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +588%
Contains more Poly. FatPolyunsaturated fat +359.2%

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/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.