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  6. Peanut butter vs. Wild rice raw

Peanut butter vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between Peanut butter and Wild rice raw?

  • Peanut butter is richer in Vitamin E , Vitamin B3, Manganese, and Choline, while Wild rice raw is higher in Zinc, Phosphorus, Copper, and Vitamin B2.
  • Peanut butter's daily need coverage for Vitamin E is 55% higher.
  • Wild rice raw has 66 times less Saturated Fat than Peanut butter. Peanut butter has 10.325g of Saturated Fat, while Wild rice raw has 0.156g.

We used Peanut butter, smooth style, without salt and Wild rice, raw types in this comparison.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
4
:
6
Wild rice raw
Wild rice raw
Contains more Calcium +133.3%
Contains more Potassium +30.7%
Contains more Manganese +25.3%
Contains more Selenium +46.4%
Contains more Iron +12.6%
Contains more Phosphorus +29.3%
Contains less Sodium -58.8%
Contains more Zinc +137.5%
Contains more Copper +24.2%
Equal in Magnesium - 177
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +133.3%
Contains more Potassium +30.7%
Contains more Manganese +25.3%
Contains more Selenium +46.4%
Contains more Iron +12.6%
Contains more Phosphorus +29.3%
Contains less Sodium -58.8%
Contains more Zinc +137.5%
Contains more Copper +24.2%
Equal in Magnesium - 177

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.
Peanut butter
Peanut butter
5
:
4
Wild rice raw
Wild rice raw
Contains more Vitamin E +1009.8%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B3 +94.7%
Contains more Vitamin B6 +12.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +36.5%
Contains more Vitamin K +533.3%
Equal in Vitamin B5 - 1.074
Equal in Folate - 95
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin E +1009.8%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B3 +94.7%
Contains more Vitamin B6 +12.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +36.5%
Contains more Vitamin K +533.3%
Equal in Vitamin B5 - 1.074
Equal in Folate - 95

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Wild rice raw
Wild rice raw
Contains more Protein +50.8%
Contains more Fats +4655.6%
Contains more Other +88.9%
Contains more Carbs +235.7%
Contains more Water +530.9%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Wild rice raw
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 Protein +50.8%
Contains more Fats +4655.6%
Contains more Other +88.9%
Contains more Carbs +235.7%
Contains more Water +530.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +16215.1%
Contains more Polyunsaturated fat +1754.3%
Contains less Saturated Fat -98.5%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +16215.1%
Contains more Polyunsaturated fat +1754.3%
Contains less Saturated Fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
0
Wild rice raw
Wild rice raw
Contains more Starch +∞%
Contains more Sucrose +1429.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1429.9%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Wild rice raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Wild rice raw Opinion
Net carbs 17.31g 68.7g Wild rice raw
Protein 22.21g 14.73g Peanut butter
Fats 51.36g 1.08g Peanut butter
Carbs 22.31g 74.9g Wild rice raw
Calories 598kcal 357kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 2.5g Wild rice raw
Fiber 5g 6.2g Wild rice raw
Calcium 49mg 21mg Peanut butter
Iron 1.74mg 1.96mg Wild rice raw
Magnesium 168mg 177mg Wild rice raw
Phosphorus 335mg 433mg Wild rice raw
Potassium 558mg 427mg Peanut butter
Sodium 17mg 7mg Wild rice raw
Zinc 2.51mg 5.96mg Wild rice raw
Copper 0.422mg 0.524mg Wild rice raw
Manganese 1.665mg 1.329mg Peanut butter
Selenium 4.1µg 2.8µg Peanut butter
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 9.1mg 0.82mg Peanut butter
Vitamin B1 0.15mg 0.115mg Peanut butter
Vitamin B2 0.192mg 0.262mg Wild rice raw
Vitamin B3 13.112mg 6.733mg Peanut butter
Vitamin B5 1.137mg 1.074mg Peanut butter
Vitamin B6 0.441mg 0.391mg Peanut butter
Folate 87µg 95µg Wild rice raw
Vitamin K 0.3µg 1.9µg Wild rice raw
Tryptophan 0.231mg 0.179mg Peanut butter
Threonine 0.525mg 0.469mg Peanut butter
Isoleucine 0.616mg 0.618mg Wild rice raw
Leucine 1.546mg 1.018mg Peanut butter
Lysine 0.681mg 0.629mg Peanut butter
Methionine 0.265mg 0.438mg Wild rice raw
Phenylalanine 1.202mg 0.721mg Peanut butter
Valine 0.782mg 0.858mg Wild rice raw
Histidine 0.557mg 0.384mg Peanut butter
Trans Fat 0.075g Wild rice raw
Saturated Fat 10.325g 0.156g Wild rice raw
Monounsaturated Fat 25.941g 0.159g Peanut butter
Polyunsaturated fat 12.535g 0.676g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Peanut butter
39%
Wild rice raw
Minerals Daily Need Coverage Score
84%
Peanut butter
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 7.99g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 10.169g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.