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  6. Wheat flour, whole-grain vs. Wild rice raw

Wheat flour, whole-grain vs. Wild rice raw — In-Depth Nutrition Comparison

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How are wheat flour, whole-grain and wild rice raw different?

  • Wheat flour, whole-grain is richer in manganese, selenium, vitamin B1, iron, and fiber, while wild rice raw is higher in zinc, folate, copper, vitamin B3, and phosphorus.
  • Wheat flour, whole-grain covers your daily need for manganese 119% more than wild rice raw.
  • Wheat flour, whole-grain contains 22 times more selenium than wild rice raw. Wheat flour, whole-grain contains 61.8µg of selenium, while wild rice raw contains 2.8µg.

Wheat flour, whole-grain and Wild rice, raw types were used in this article.

Infographic

Wheat flour, whole-grain vs Wild rice raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +61.9%
Contains more IronIron +83.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +206%
Contains more SeleniumSelenium +2107.1%
Contains more MagnesiumMagnesium +29.2%
Contains more PotassiumPotassium +17.6%
Contains more CopperCopper +27.8%
Contains more ZincZinc +129.2%
Contains more PhosphorusPhosphorus +21.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 14% 126% 38% 93% 36% 94% 0% 4.8% 33%
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% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Contains more Vitamin B1Vitamin B1 +336.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15.5%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B3Vitamin B3 +35.8%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more FolateFolate +115.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Wild rice raw DV% diff.
Manganese 4.067mg 1.329mg 119%
Selenium 61.8µg 2.8µg 107%
Vitamin B1 0.502mg 0.115mg 32%
Zinc 2.6mg 5.96mg 31%
Starch 57.77g 24%
Iron 3.6mg 1.96mg 21%
Fiber 10.7g 6.2g 18%
Copper 0.41mg 0.524mg 13%
Folate 44µg 95µg 13%
Phosphorus 357mg 433mg 11%
Vitamin B3 4.957mg 6.733mg 11%
Magnesium 137mg 177mg 10%
Vitamin B5 0.603mg 1.074mg 9%
Vitamin B2 0.165mg 0.262mg 7%
Protein 13.21g 14.73g 3%
Polyunsaturated fat 1.167g 0.676g 3%
Fats 2.5g 1.08g 2%
Potassium 363mg 427mg 2%
Calories 340kcal 357kcal 1%
Carbs 71.97g 74.9g 1%
Calcium 34mg 21mg 1%
Vitamin E 0.71mg 0.82mg 1%
Vitamin B6 0.407mg 0.391mg 1%
Choline 31.2mg 35mg 1%
Saturated fat 0.43g 0.156g 1%
Protein per 100 calories 3.9g 4.1g N/A
Calories per 10 g protein 257kcal 242kcal N/A
Weight per 100 calories 29g 28g N/A
Unsaturated / Saturated Fat ratio 3.4 5.4 N/A
Net carbs 61.27g 68.7g N/A
Sugar 0.41g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.9µg 1.9µg 0%
Monounsaturated fat 0.283g 0.159g 0%
Tryptophan 0.174mg 0.179mg 0%
Threonine 0.367mg 0.469mg 0%
Isoleucine 0.443mg 0.618mg 0%
Leucine 0.898mg 1.018mg 0%
Lysine 0.359mg 0.629mg 0%
Methionine 0.228mg 0.438mg 0%
Phenylalanine 0.682mg 0.721mg 0%
Valine 0.564mg 0.858mg 0%
Histidine 0.357mg 0.384mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +131.5%
Contains more WaterWater +38.4%
Contains more ProteinProtein +11.5%
~equal in Carbs ~74.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +78%
Contains more Poly. FatPolyunsaturated fat +72.6%
Contains less Sat. FatSaturated fat -63.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 57.77 g
Sucrose: 0.36 g
Glucose: 0 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +86.1%
~equal in Glucose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wheat flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.