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  6. Wild rice vs. Flour

Wild rice vs. Flour — In-Depth Nutrition Comparison

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Significant differences between wild rice and flour

  • Wild rice has more vitamin B6 and zinc; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and vitamin B5.
  • Flour covers your daily vitamin B1 needs 61% more than wild rice.
  • Flour has 3 times less vitamin B6 than wild rice. Wild rice has 0.135mg of vitamin B6, while flour has 0.044mg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of wild rice is 57.

Specific food types used in this comparison are Wild rice, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wild rice vs Flour 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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +45.5%
Contains more ZincZinc +91.4%
Contains more CalciumCalcium +400%
Contains more IronIron +673.3%
Contains more CopperCopper +19%
Contains more PhosphorusPhosphorus +31.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +141.8%
Contains more SeleniumSelenium +4137.5%
~equal in Potassium ~107mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B6Vitamin B6 +206.8%
Contains more Vitamin KVitamin K +66.7%
Contains more Vitamin B1Vitamin B1 +1409.6%
Contains more Vitamin B2Vitamin B2 +467.8%
Contains more Vitamin B3Vitamin B3 +358.7%
Contains more Vitamin B5Vitamin B5 +184.4%
Contains more FolateFolate +603.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Flour DV% diff.
Vitamin B1 0.052mg 0.785mg 61%
Selenium 0.8µg 33.9µg 60%
Iron 0.6mg 4.64mg 51%
Folate 26µg 183µg 39%
Vitamin B2 0.087mg 0.494mg 31%
Vitamin B3 1.287mg 5.904mg 29%
Carbs 21.34g 76.31g 18%
Manganese 0.282mg 0.682mg 17%
Calories 101kcal 364kcal 13%
Protein 3.99g 10.33g 13%
Vitamin B6 0.135mg 0.044mg 7%
Zinc 1.34mg 0.7mg 6%
Vitamin B5 0.154mg 0.438mg 6%
Fiber 1.8g 2.7g 4%
Phosphorus 82mg 108mg 4%
Copper 0.121mg 0.144mg 3%
Magnesium 32mg 22mg 2%
Fats 0.34g 0.98g 1%
Calcium 3mg 15mg 1%
Vitamin E 0.24mg 0.06mg 1%
Polyunsaturated fat 0.213g 0.413g 1%
Protein per 100 calories 4g 2.8g N/A
Calories per 10 g protein 253kcal 352kcal N/A
Weight per 100 calories 99g 27g N/A
Net carbs 19.54g 73.61g N/A
Potassium 101mg 107mg 0%
Sugar 0.73g 0.27g N/A
Sodium 3mg 2mg 0%
Vitamin K 0.5µg 0.3µg 0%
Choline 10.2mg 10.4mg 0%
Saturated fat 0.049g 0.155g 0%
Monounsaturated fat 0.05g 0.087g 0%
Tryptophan 0.049mg 0.127mg 0%
Threonine 0.127mg 0.281mg 0%
Isoleucine 0.167mg 0.357mg 0%
Leucine 0.276mg 0.71mg 0%
Lysine 0.17mg 0.228mg 0%
Methionine 0.119mg 0.183mg 0%
Phenylalanine 0.195mg 0.52mg 0%
Valine 0.232mg 0.415mg 0%
Histidine 0.104mg 0.23mg 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
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +520.2%
Contains more ProteinProtein +158.9%
Contains more FatsFats +188.2%
Contains more CarbsCarbs +257.6%
Contains more OtherOther +15%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +74%
Contains more Poly. FatPolyunsaturated fat +93.9%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.