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  6. Apple pie vs. Wild rice raw

Apple pie vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between apple pie and wild rice raw

  • Apple pie contains less phosphorus, copper, zinc, manganese, magnesium, vitamin B3, vitamin B6, folate, vitamin B5, and fiber than wild rice raw.
  • Wild rice raw's daily need coverage for phosphorus is 58% higher.
  • Apple pie has a lower glycemic index. The glycemic index of apple pie is 41, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Pie, apple, commercially prepared, unenriched flour and Wild rice, raw.

Infographic

Apple pie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +2428.6%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +556.9%
Contains more IronIron +62%
Contains more CopperCopper +1039.1%
Contains more ZincZinc +3625%
Contains more PhosphorusPhosphorus +1704.2%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +630.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +499.6%
Contains more Vitamin B5Vitamin B5 +802.5%
Contains more Vitamin B6Vitamin B6 +928.9%
Contains more FolateFolate +2275%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Apple pie Wild rice raw DV% diff.
Phosphorus 24mg 433mg 58%
Zinc 0.16mg 5.96mg 53%
Copper 0.046mg 0.524mg 53%
Manganese 0.182mg 1.329mg 50%
Magnesium 7mg 177mg 40%
Vitamin B3 1.123mg 6.733mg 35%
Vitamin B6 0.038mg 0.391mg 27%
Protein 1.9g 14.73g 26%
Folate 4µg 95µg 23%
Vitamin B5 0.119mg 1.074mg 19%
Fiber 1.6g 6.2g 18%
Saturated fat 3.797g 0.156g 17%
Fats 11g 1.08g 15%
Carbs 34g 74.9g 14%
Potassium 65mg 427mg 11%
Monounsaturated fat 4.388g 0.159g 11%
Sodium 266mg 7mg 11%
Polyunsaturated fat 2.198g 0.676g 10%
Iron 1.21mg 1.96mg 9%
Vitamin B2 0.158mg 0.262mg 8%
Calories 237kcal 357kcal 6%
Choline 35mg 6%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Vitamin C 3.2mg 0mg 4%
Vitamin A 29µg 1µg 3%
Vitamin B1 0.134mg 0.115mg 2%
Vitamin K 1.9µg 2%
Calcium 11mg 21mg 1%
Net carbs 32.4g 68.7g N/A
Sugar 2.5g N/A
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.026mg 0.179mg 0%
Threonine 0.054mg 0.469mg 0%
Isoleucine 0.073mg 0.618mg 0%
Leucine 0.129mg 1.018mg 0%
Lysine 0.07mg 0.629mg 0%
Methionine 0.032mg 0.438mg 0%
Phenylalanine 0.088mg 0.721mg 0%
Valine 0.084mg 0.858mg 0%
Histidine 0.038mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
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 FatsFats +918.5%
Contains more WaterWater +572.7%
Contains more ProteinProtein +675.3%
Contains more CarbsCarbs +120.3%
Contains more OtherOther +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2659.7%
Contains more Poly. FatPolyunsaturated fat +225.1%
Contains less Sat. FatSaturated fat -95.9%

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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.