Wheat vs. Wild rice — In-Depth Nutrition Comparison

Compare

How are wheat and wild rice different?

Wild rice contains less selenium, manganese, iron, fiber, copper, phosphorus, and vitamin B3 than wheat.
Wheat covers your daily need for selenium, 57% more than wild rice.
Wheat has 4 times more manganese than wild rice. Wheat has 1.03mg of manganese, while wild rice has 0.282mg.

Wheat, KAMUT khorasan, cooked and Wild rice, cooked types were used in this article.

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.

Wheat

Wild rice

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+62.4%
Contains more IronIron	+193.3%
Contains more CopperCopper	+71.1%
Contains more ZincZinc	+37.3%
Contains more PhosphorusPhosphorus	+79.3%
Contains more ManganeseManganese	+265.2%
Contains more SeleniumSelenium	+3887.5%

Contains less SodiumSodium

-62.5%

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.

Wheat

Wild rice

Contains more Vitamin B1Vitamin B1	+82.7%
Contains more Vitamin B3Vitamin B3	+79.1%

Contains more Vitamin B2Vitamin B2	+190%
Contains more Vitamin B6Vitamin B6	+92.9%
Contains more FolateFolate	+136.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.24mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	31.9µg	0.8µg	57%
Manganese	1.03mg	0.282mg	33%
Iron	1.76mg	0.6mg	15%
Fiber	4.3g	1.8g	10%
Copper	0.207mg	0.121mg	10%
Phosphorus	147mg	82mg	9%
Vitamin B3	2.305mg	1.287mg	6%
Zinc	1.84mg	1.34mg	5%
Vitamin B6	0.07mg	0.135mg	5%
Magnesium	48mg	32mg	4%
Vitamin B1	0.095mg	0.052mg	4%
Vitamin B2	0.03mg	0.087mg	4%
Folate	11µg	26µg	4%
Protein	5.71g	3.99g	3%
Vitamin B5		0.154mg	3%
Calories	132kcal	101kcal	2%
Carbs	27.6g	21.34g	2%
Potassium	164mg	101mg	2%
Choline		10.2mg	2%
Fats	0.83g	0.34g	1%
Calcium	9mg	3mg	1%
Protein per 100 calories	4.3g	4g	N/A
Calories per 10 g protein	231kcal	253kcal	N/A
Weight per 100 calories	76g	99g	N/A
Net carbs	23.3g	19.54g	N/A
Sugar	3.07g	0.73g	N/A
Sodium	8mg	3mg	0%
Vitamin E	0.24mg	0.24mg	0%
Vitamin K		0.5µg	0%
Trans fat	0.002g		N/A
Saturated fat	0.077g	0.049g	0%
Monounsaturated fat	0.084g	0.05g	0%
Polyunsaturated fat	0.243g	0.213g	0%
Tryptophan	0.051mg	0.049mg	0%
Threonine	0.172mg	0.127mg	0%
Isoleucine	0.22mg	0.167mg	0%
Leucine	0.432mg	0.276mg	0%
Lysine	0.161mg	0.17mg	0%
Methionine	0.097mg	0.119mg	0%
Phenylalanine	0.3mg	0.195mg	0%
Valine	0.267mg	0.232mg	0%
Histidine	0.147mg	0.104mg	0%
Fructose		0.2g	0%