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Wild rice vs Flour - In-Depth Nutrition Comparison

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How are Wild rice and Flour different?

  • Wild rice is higher in Zinc, Phosphorus, Copper, Magnesium, Manganese, and Vitamin B6, however Flour is richer in Selenium, Vitamin B1, Iron, and Folate.
  • Daily need coverage for Selenium from Flour is 57% higher.
  • Wild rice contains 9 times more Vitamin B6 than Flour. While Wild rice contains 0.391mg of Vitamin B6, Flour contains only 0.044mg.

Wild rice, raw and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

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Wild rice vs Flour 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 Calcium +40%
Contains more Potassium +299.1%
Contains more Magnesium +704.5%
Contains more Copper +263.9%
Contains more Zinc +751.4%
Contains more Phosphorus +300.9%
Contains more Iron +136.7%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +40%
Contains more Potassium +299.1%
Contains more Magnesium +704.5%
Contains more Copper +263.9%
Contains more Zinc +751.4%
Contains more Phosphorus +300.9%
Contains more Iron +136.7%
Contains less Sodium -71.4%

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
:
3
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +788.6%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +88.5%
Contains more Folate +92.6%
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% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +788.6%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +88.5%
Contains more Folate +92.6%

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
50
Flour
Mineral Summary Score
96
Wild rice
40
Flour

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
62%
Flour
Carbohydrates
75%
Wild rice
76%
Flour
Fats
5%
Wild rice
5%
Flour

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Flour
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 glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.001g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Wild rice Flour Opinion
Calories 357 364 Flour
Protein 14.73 10.33 Wild rice
Fats 1.08 0.98 Wild rice
Vitamin C 0 0
Carbs 74.9 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 4.64 Flour
Calcium 21 15 Wild rice
Potassium 427 107 Wild rice
Magnesium 177 22 Wild rice
Sugar 2.5 0.27 Flour
Fiber 6.2 2.7 Wild rice
Copper 0.524 0.144 Wild rice
Zinc 5.96 0.7 Wild rice
Starch
Phosphorus 433 108 Wild rice
Sodium 7 2 Flour
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.06 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.785 Flour
Vitamin B2 0.262 0.494 Flour
Vitamin B3 6.733 5.904 Wild rice
Vitamin B5 1.074 0.438 Wild rice
Vitamin B6 0.391 0.044 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0.3 Wild rice
Folate 95 183 Flour
Trans Fat
Saturated Fat 0.156 0.155 Flour
Monounsaturated Fat 0.159 0.087 Wild rice
Polyunsaturated fat 0.676 0.413 Wild rice
Tryptophan 0.179 0.127 Wild rice
Threonine 0.469 0.281 Wild rice
Isoleucine 0.618 0.357 Wild rice
Leucine 1.018 0.71 Wild rice
Lysine 0.629 0.228 Wild rice
Methionine 0.438 0.183 Wild rice
Phenylalanine 0.721 0.52 Wild rice
Valine 0.858 0.415 Wild rice
Histidine 0.384 0.23 Wild rice
Fructose

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. 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.