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  6. Wheat, hard red spring vs. Wild rice raw

Wheat, hard red spring vs. Wild rice raw — In-Depth Nutrition Comparison

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How are wheat, hard red spring and wild rice raw different?

  • Wheat, hard red spring is higher in selenium, manganese, vitamin B1, fiber, and iron; however, wild rice raw is richer in zinc, phosphorus, folate, copper, and magnesium.
  • Daily need coverage for selenium for wheat, hard red spring is 123% higher.
  • Wheat, hard red spring contains 4 times more vitamin B1 than wild rice raw. While wheat, hard red spring contains 0.504mg of vitamin B1, wild rice raw contains only 0.115mg.

Wheat, hard red spring and Wild rice, raw are the varieties used in this article.

Infographic

Wheat, hard red spring vs Wild rice raw 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 89% 7.5% 30% 135% 137% 76% 142% 0.26% 529% 386%
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 +19%
Contains more IronIron +83.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +205.1%
Contains more SeleniumSelenium +2425%
Contains more MagnesiumMagnesium +42.7%
Contains more PotassiumPotassium +25.6%
Contains more CopperCopper +27.8%
Contains more ZincZinc +114.4%
Contains more PhosphorusPhosphorus +30.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 20% 0% 126% 25% 107% 56% 78% 0% 4.8% 32%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +338.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more FolateFolate +120.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Wheat, hard red spring Wild rice raw DV% diff.
Selenium 70.7µg 2.8µg 123%
Manganese 4.055mg 1.329mg 119%
Vitamin B1 0.504mg 0.115mg 32%
Zinc 2.78mg 5.96mg 29%
Fiber 12.2g 6.2g 24%
Iron 3.6mg 1.96mg 21%
Phosphorus 332mg 433mg 14%
Magnesium 124mg 177mg 13%
Copper 0.41mg 0.524mg 13%
Folate 43µg 95µg 13%
Vitamin B2 0.11mg 0.262mg 12%
Vitamin B3 5.71mg 6.733mg 6%
Vitamin B6 0.336mg 0.391mg 4%
Potassium 340mg 427mg 3%
Vitamin B5 0.935mg 1.074mg 3%
Carbs 68.03g 74.9g 2%
Calories 329kcal 357kcal 1%
Protein 15.4g 14.73g 1%
Fats 1.92g 1.08g 1%
Vitamin E 1.01mg 0.82mg 1%
Choline 31.2mg 35mg 1%
Saturated fat 0.314g 0.156g 1%
Polyunsaturated fat 0.765g 0.676g 1%
Net carbs 55.83g 68.7g N/A
Calcium 25mg 21mg 0%
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 0.303g 0.159g 0%
Tryptophan 0.195mg 0.179mg 0%
Threonine 0.433mg 0.469mg 0%
Isoleucine 0.541mg 0.618mg 0%
Leucine 1.038mg 1.018mg 0%
Lysine 0.404mg 0.629mg 0%
Methionine 0.23mg 0.438mg 0%
Phenylalanine 0.724mg 0.721mg 0%
Valine 0.679mg 0.858mg 0%
Histidine 0.33mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 68% 13% 2%
Protein: 15.4 g
Fats: 1.92 g
Carbs: 68.03 g
Water: 12.76 g
Other: 1.89 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 +77.8%
Contains more WaterWater +64.4%
Contains more OtherOther +23.5%
Contains more CarbsCarbs +10.1%
~equal in Protein ~14.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 22% 55%
Saturated fat: Sat. Fat 0.314 g
Monounsaturated fat: Mono. Fat 0.303 g
Polyunsaturated fat: Poly. Fat 0.765 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 +90.6%
Contains more Poly. FatPolyunsaturated fat +13.2%
Contains less Sat. FatSaturated fat -50.3%

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, hard red spring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168889/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.