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  6. Wild rice raw vs. Peanut

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

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A recap on differences between Wild rice raw and Peanut

  • Wild rice raw is higher in Zinc, yet Peanut is higher in Copper, Vitamin E , Vitamin B1, Folate, Vitamin B3, Iron, Manganese, and Vitamin B5.
  • Peanut covers your daily Copper needs 69% more than Wild rice raw.
  • Wild rice raw contains 2 times more Zinc than Peanut. While Wild rice raw contains 5.96mg of Zinc, Peanut contains only 3.27mg.
  • The amount of Saturated Fat in Wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Peanuts, all types, raw.

Infographic

Wild rice raw vs Peanut 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.
Wild rice raw
Wild rice raw
4
:
6
Peanut
Peanut
Contains more Phosphorus +15.2%
Contains less Sodium -61.1%
Contains more Zinc +82.3%
Contains more Calcium +338.1%
Contains more Iron +133.7%
Contains more Potassium +65.1%
Contains more Copper +118.3%
Contains more Manganese +45.5%
Contains more Selenium +157.1%
Equal in Magnesium - 168
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Peanut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Phosphorus +15.2%
Contains less Sodium -61.1%
Contains more Zinc +82.3%
Contains more Calcium +338.1%
Contains more Iron +133.7%
Contains more Potassium +65.1%
Contains more Copper +118.3%
Contains more Manganese +45.5%
Contains more Selenium +157.1%
Equal in Magnesium - 168

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.
Wild rice raw
Wild rice raw
4
:
5
Peanut
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B6 +12.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +915.9%
Contains more Vitamin B1 +456.5%
Contains more Vitamin B3 +79.2%
Contains more Vitamin B5 +64.5%
Contains more Folate +152.6%
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%
Peanut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B6 +12.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +915.9%
Contains more Vitamin B1 +456.5%
Contains more Vitamin B3 +79.2%
Contains more Vitamin B5 +64.5%
Contains more Folate +152.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Peanut
Peanut
Contains more Carbs +364.4%
Contains more Water +19.4%
Contains more Protein +75.2%
Contains more Fats +4459.3%
Contains more Other +52.3%
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
Peanut
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Carbs +364.4%
Contains more Water +19.4%
Contains more Protein +75.2%
Contains more Fats +4459.3%
Contains more Other +52.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Peanut
Peanut
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +15262.3%
Contains more Polyunsaturated fat +2201.5%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Peanut
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +15262.3%
Contains more Polyunsaturated fat +2201.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Peanut Opinion
Net carbs 68.7g 7.63g Wild rice raw
Protein 14.73g 25.8g Peanut
Fats 1.08g 49.24g Peanut
Carbs 74.9g 16.13g Wild rice raw
Calories 357kcal 567kcal Peanut
Sugar 2.5g 4.72g Wild rice raw
Fiber 6.2g 8.5g Peanut
Calcium 21mg 92mg Peanut
Iron 1.96mg 4.58mg Peanut
Magnesium 177mg 168mg Wild rice raw
Phosphorus 433mg 376mg Wild rice raw
Potassium 427mg 705mg Peanut
Sodium 7mg 18mg Wild rice raw
Zinc 5.96mg 3.27mg Wild rice raw
Copper 0.524mg 1.144mg Peanut
Manganese 1.329mg 1.934mg Peanut
Selenium 2.8µg 7.2µg Peanut
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 8.33mg Peanut
Vitamin B1 0.115mg 0.64mg Peanut
Vitamin B2 0.262mg 0.135mg Wild rice raw
Vitamin B3 6.733mg 12.066mg Peanut
Vitamin B5 1.074mg 1.767mg Peanut
Vitamin B6 0.391mg 0.348mg Wild rice raw
Folate 95µg 240µg Peanut
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg 0.25mg Peanut
Threonine 0.469mg 0.883mg Peanut
Isoleucine 0.618mg 0.907mg Peanut
Leucine 1.018mg 1.672mg Peanut
Lysine 0.629mg 0.926mg Peanut
Methionine 0.438mg 0.317mg Wild rice raw
Phenylalanine 0.721mg 1.377mg Peanut
Valine 0.858mg 1.082mg Peanut
Histidine 0.384mg 0.652mg Peanut
Saturated Fat 0.156g 6.279g Wild rice raw
Monounsaturated Fat 0.159g 24.426g Peanut
Polyunsaturated fat 0.676g 15.558g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Peanut
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
39%
Wild rice raw
79%
Peanut
Minerals Daily Need Coverage Score
96%
Wild rice raw
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 6.123g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.