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Whole-wheat flour vs Wild rice: Which Is Healthier?

This article explains the key similarities and differences between whole-wheat flour and wild rice, foods from the grains food group. Read on to learn more about the whole-wheat flour vs wild rice comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 23, 2023.

Whole-wheat flour 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 whole-wheat flour and wild rice and help you learn more about their similarities and differences.

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

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

Whole-wheat flour 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 whole-wheat flour vs wild rice.

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

Whole-wheat flourWild rice
Energy340 kcal357 kcal
Carbs72 g74.9 g
Sugar0.41 g2.5 g
Fiber10.7 g6.2 g
Protein13.2 g14.7 g
Fat2.5 g1.08 g
Saturated Fat0.43 g0.156 g

Whole-wheat flour vs Wild rice Calories

Most calories in grains come from carbs.

Comparing whole-wheat flour vs wild rice for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 357 calories per 100 grams of wild rice.

However, both whole-wheat flour 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.

Whole-wheat flour vs Wild rice Protein

Grains and most grain products, including whole-wheat flour 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 10% more protein than whole-wheat flour.

Wild rice has 14.7 grams of protein per 100 grams, while whole-wheat flour has 13.2 grams of protein per 100 grams.

Whole-wheat flour 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 whole-wheat flour and wild rice.

The total amount of carbohydrates is around 4% higher in wild rice than in whole-wheat flour. It has 74.9 grams per 100 grams, compared to 72 grams in whole-wheat flour.

There’s less sugar in whole-wheat flour than in wild rice, 84% precisely.

That said, 100 grams of whole-wheat flour contains 0.4 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 whole-wheat flour and wild rice.

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

With 10.7 grams of fiber per 100 grams, whole-wheat flour is a better source of fiber than wild rice which whole-wheat flour offers 6.2 grams per 100 gram portion.

Whole-wheat flour vs Wild rice Fats

Like most other grains, whole-wheat flour and wild rice are low in fat.

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

Total fat in whole-wheat flour and wild rice:

  • Whole-wheat flour: 2.5 grams per 100 grams
  • Wild rice: 1.1 per 100 grams

Speaking of saturated fats, wild rice is 50% lower in saturated fats.

Wild rice and whole-wheat flour contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Whole-wheat flour vs Wild rice Vitamins Content

This section will discuss the vitamin content of whole-wheat flour and wild rice.

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

Whole-wheat flour has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

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

Whole-wheat flour and wild rice contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.

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

Whole-wheat flourWild rice
Vitamin A9 IU19 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.502 mg0.115 mg
Vitamin B2 (Riboflavin)0.165 mg0.262 mg
Vitamin B3 (Niacin)4.96 mg6.73 mg
Vitamin B5 (Pantothenic acid)0.603 mg1.07 mg
Vitamin B6 (Pyroxidine)0.407 mg0.391 mg
Vitamin B9 (Folate)44 µg95 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.71 mg0.82 mg
Vitamin K1.9 µg1.9 µg

Whole-wheat flour 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 whole-wheat flour and wild rice comparison focuses on their mineral content.

Whole-wheat flour is a better source of copper, magnesium, phosphorus, potassium, sodium, and zinc than wild rice.

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

Whole-wheat flour and wild rice contain the same amount of fluoride.

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

Whole-wheat flourWild rice
Calcium34 mg21 mg
Copper0.41 mg0.524 mg
Fluoride00
Iron3.6 mg1.96 mg
Magnesium137 mg177 mg
Manganese4.07 mg1.33 mg
Phosphorus357 mg433 mg
Potassium363 mg427 mg
Selenium61.8 µg2.8 µg
Sodium2 mg7 mg
Zinc2.6 mg5.96 mg

The Final Word

This article highlighted the similarities and differences between whole-wheat flour 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.

Sources

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