Wild rice vs. Wheat — In-Depth Nutrition Comparison

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How are wild rice and wheat 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.
Wild rice has 2 times more folate than wheat. Wild rice has 26µg of folate, while wheat has 11µg.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wild rice

Wheat

Contains less SodiumSodium

-62.5%

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%

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.

Wild rice

Wheat

Contains more Vitamin B2Vitamin B2	+190%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+92.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+136.4%

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

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin E ~0.24mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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