Wild rice vs Wheat
Nutrition comparison per 100 g serving
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Wild rice wins in 14 out of 29 nutrient categories
Wild rice: 14
vs
Wheat: 10
(5 ties)
Overview
Vitamins
| Vitamin | Wild rice | Wheat | Winner |
|---|---|---|---|
| Choline, total | 35 MG | 31.2 MG | |
| Folate, total | 95 UG | 43 UG | |
| Niacin | 6.7 MG | 5.7 MG | |
| Pantothenic acid | 1.1 MG | 0.9 MG | |
| Riboflavin | 0.3 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.5 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 1.0 MG | |
| Vitamin K (phylloquinone) | 1.9 UG | 1.9 UG | Tie |
Minerals
| Mineral | Wild rice | Wheat | Winner |
|---|---|---|---|
| Calcium, Ca | 21 MG | 25 MG | |
| Copper, Cu | 0.5 MG | 0.4 MG | |
| Iron, Fe | 2.0 MG | 3.6 MG | |
| Magnesium, Mg | 177 MG | 124 MG | |
| Manganese, Mn | 1.3 MG | 4.1 MG | |
| Phosphorus, P | 433 MG | 332 MG | |
| Potassium, K | 427 MG | 340 MG | |
| Selenium, Se | 2.8 UG | 70.7 UG | |
| Sodium, Na | 7 MG | 2 MG | |
| Zinc, Zn | 6.0 MG | 2.8 MG |