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Wild rice vs Khorasan wheat - In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Khorasan wheat?

  • Wild rice is richer in Zinc, Magnesium, Vitamin B6, Phosphorus, and Vitamin B2, while Khorasan wheat is higher in Selenium, Manganese, Vitamin B1, Iron, and Fiber.
  • Khorasan wheat's daily need coverage for Selenium is 143% higher.
  • Khorasan wheat has 2 times less Zinc than Wild rice. Wild rice has 5.96mg of Zinc, while Khorasan wheat has 3.68mg.

We used Wild rice, raw and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Wild rice vs Khorasan wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +36.2%
Contains more Zinc +62%
Contains more Phosphorus +19%
Contains more Iron +92.3%
Contains less Sodium -28.6%
Equal in Calcium - 22
Equal in Potassium - 403
Equal in Copper - 0.506
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Magnesium +36.2%
Contains more Zinc +62%
Contains more Phosphorus +19%
Contains more Iron +92.3%
Contains less Sodium -28.6%
Equal in Calcium - 22
Equal in Potassium - 403
Equal in Copper - 0.506

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
:
Contains more Vitamin A +90%
Contains more Vitamin E +34.4%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +51%
Contains more Vitamin B1 +392.2%
Equal in Vitamin B3 - 6.375
Equal in Vitamin K - 1.8
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% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Contains more Vitamin A +90%
Contains more Vitamin E +34.4%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +51%
Contains more Vitamin B1 +392.2%
Equal in Vitamin B3 - 6.375
Equal in Vitamin K - 1.8

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
36
Khorasan wheat
Mineral Summary Score
96
Wild rice
88
Khorasan 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 food.
Protein
88%
Wild rice
87%
Khorasan wheat
Carbohydrates
75%
Wild rice
71%
Khorasan wheat
Fats
5%
Wild rice
10%
Khorasan wheat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Khorasan 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 Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 5.34g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.04g)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Wild rice Khorasan wheat Opinion
Calories 357 337 Wild rice
Protein 14.73 14.54 Wild rice
Fats 1.08 2.13 Khorasan wheat
Vitamin C 0 0
Carbs 74.9 70.58 Wild rice
Cholesterol 0 0
Vitamin D 0 Wild rice
Iron 1.96 3.77 Khorasan wheat
Calcium 21 22 Khorasan wheat
Potassium 427 403 Wild rice
Magnesium 177 130 Wild rice
Sugar 2.5 7.84 Wild rice
Fiber 6.2 11.1 Khorasan wheat
Copper 0.524 0.506 Wild rice
Zinc 5.96 3.68 Wild rice
Starch 52.41 Khorasan wheat
Phosphorus 433 364 Wild rice
Sodium 7 5 Khorasan wheat
Vitamin A 19 10 Wild rice
Vitamin E 0.82 0.61 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.115 0.566 Khorasan wheat
Vitamin B2 0.262 0.184 Wild rice
Vitamin B3 6.733 6.375 Wild rice
Vitamin B5 1.074 0.949 Wild rice
Vitamin B6 0.391 0.259 Wild rice
Vitamin B12 0 Wild rice
Vitamin K 1.9 1.8 Wild rice
Folate 95 Wild rice
Trans Fat 0.005 Wild rice
Saturated Fat 0.156 0.196 Wild rice
Monounsaturated Fat 0.159 0.213 Khorasan wheat
Polyunsaturated fat 0.676 0.621 Wild rice
Tryptophan 0.179 0.13 Wild rice
Threonine 0.469 0.442 Wild rice
Isoleucine 0.618 0.566 Wild rice
Leucine 1.018 1.112 Khorasan wheat
Lysine 0.629 0.416 Wild rice
Methionine 0.438 0.251 Wild rice
Phenylalanine 0.721 0.772 Khorasan wheat
Valine 0.858 0.687 Wild rice
Histidine 0.384 0.379 Wild rice
Fructose 0.11 Khorasan wheat

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.