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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 Phosphorus +19%
Contains more Zinc +62%
Contains more Iron +92.3%
Contains less Sodium -28.6%
Equal in Calcium - 22
Equal in Potassium - 403
Equal in Copper - 0.506
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Magnesium +36.2%
Contains more Phosphorus +19%
Contains more Zinc +62%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Wild rice Khorasan wheat Opinion
Net carbs 68.7g 59.48g Wild rice
Protein 14.73g 14.54g Wild rice
Fats 1.08g 2.13g Khorasan wheat
Carbs 74.9g 70.58g Wild rice
Calories 357kcal 337kcal Wild rice
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar 2.5g 7.84g Wild rice
Fiber 6.2g 11.1g Khorasan wheat
Calcium 21mg 22mg Khorasan wheat
Iron 1.96mg 3.77mg Khorasan wheat
Magnesium 177mg 130mg Wild rice
Phosphorus 433mg 364mg Wild rice
Potassium 427mg 403mg Wild rice
Sodium 7mg 5mg Khorasan wheat
Zinc 5.96mg 3.68mg Wild rice
Copper 0.524mg 0.506mg Wild rice
Vitamin A 19IU 10IU Wild rice
Vitamin E 0.82mg 0.61mg Wild rice
Vitamin D 0IU IU Wild rice
Vitamin D 0µg µg Wild rice
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.566mg Khorasan wheat
Vitamin B2 0.262mg 0.184mg Wild rice
Vitamin B3 6.733mg 6.375mg Wild rice
Vitamin B5 1.074mg 0.949mg Wild rice
Vitamin B6 0.391mg 0.259mg Wild rice
Folate 95µg µg Wild rice
Vitamin B12 0µg µg Wild rice
Vitamin K 1.9µg 1.8µg Wild rice
Tryptophan 0.179mg 0.13mg Wild rice
Threonine 0.469mg 0.442mg Wild rice
Isoleucine 0.618mg 0.566mg Wild rice
Leucine 1.018mg 1.112mg Khorasan wheat
Lysine 0.629mg 0.416mg Wild rice
Methionine 0.438mg 0.251mg Wild rice
Phenylalanine 0.721mg 0.772mg Khorasan wheat
Valine 0.858mg 0.687mg Wild rice
Histidine 0.384mg 0.379mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0.005g Wild rice
Saturated Fat 0.156g 0.196g Wild rice
Monounsaturated Fat 0.159g 0.213g Khorasan wheat
Polyunsaturated fat 0.676g 0.621g Wild rice

Which food is preferable for your diet?

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

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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

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 ($)

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.