Durum wheat vs Wild rice: Which Is Better?

Durum wheat and wild rice belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare durum wheat and wild rice and help you learn more about their similarities and differences.

Durum wheat

Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.

It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.

Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Wild rice

Wild rice (Zizania aquatica) is a type of cereal grain that is native to North America, specifically the Great Lakes region and the St. Lawrence River area.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like zinc, iron, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Wild rice has a nutty and slightly earthy flavor and is often used as a side dish or as an ingredient in salads, soups, and stuffings. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Wild rice is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also considered a sustainable crop, as it can be grown in various habitats, including shallow water, and doesn’t require chemical fertilizers or pesticides.

Wild rice is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Durum wheat vs Wild rice Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing durum wheat vs wild rice.

This comparison will start by comparing the caloric value of durum wheat and wild rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Durum wheat vs Wild rice Calories

Most calories in grains come from carbs.

Comparing durum wheat vs wild rice for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 357 calories per 100 grams of wild rice.

However, both durum wheat and wild rice can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Durum wheat vs Wild rice Protein

Grains and most grain products, including durum wheat and wild rice, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Wild rice offers around 7% more protein than durum wheat.

Wild rice has 14.7 grams of protein per 100 grams, while durum wheat has 13.7 grams of protein per 100 grams.

Durum wheat vs Wild rice Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in durum wheat and wild rice.

The total amount of carbohydrates is around 5% higher in wild rice than in durum wheat. It has 74.9 grams per 100 grams, compared to 71.1 grams in durum wheat.

There’s less sugar in durum wheat than in wild rice, 100% precisely.

That said, 100 grams of durum wheat contains 0 grams of sugar, while the same amount of wild rice contains 2.5 grams.

Lastly, let’s take a look at the dietary fiber in durum wheat and wild rice.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.2 grams of fiber per 100 grams, wild rice is a better source of fiber than durum wheat which offers 3.4 grams per 100 gram portion.

Durum wheat vs Wild rice Fats

Like most other grains, durum wheat and wild rice are low in fat.

Fats in durum wheat and wild rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in durum wheat and wild rice:

• Durum wheat: 2.5 grams per 100 grams
• Wild rice: 1.1 per 100 grams

Speaking of saturated fats, wild rice is 60% lower in saturated fats.

Wild rice and durum wheat contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Durum wheat vs Wild rice Vitamins Content

This section will discuss the vitamin content of durum wheat and wild rice.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Durum wheat has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, wild rice has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Durum wheat and wild rice contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins durum wheat and wild rice contain side by side, so you can easily compare them.

Durum wheat vs Wild rice Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the durum wheat and wild rice comparison focuses on their mineral content.

Durum wheat is a better source of magnesium, sodium, and zinc than wild rice.

On the other hand, wild rice is a higher amount of calcium, copper, iron, manganese, phosphorus, potassium, and selenium.

Durum wheat and wild rice contain the same amount of fluoride.

Check out the table below to learn how durum wheat and wild rice compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between durum wheat and wild rice.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.