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

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A recap on differences between avocadoes and wild rice raw

  • Avocadoes are higher in vitamin K and vitamin C, yet wild rice raw is higher in phosphorus, manganese, zinc, copper, magnesium, vitamin B3, iron, and vitamin B6.
  • Wild rice raw covers your daily phosphorus needs 54% more than avocadoes.
  • The glycemic index of avocadoes is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Wild rice, raw.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 PotassiumPotassium +13.6%
Contains more MagnesiumMagnesium +510.3%
Contains more CalciumCalcium +75%
Contains more IronIron +256.4%
Contains more CopperCopper +175.8%
Contains more ZincZinc +831.3%
Contains more PhosphorusPhosphorus +732.7%
Contains more ManganeseManganese +835.9%
Contains more SeleniumSelenium +600%
~equal in Sodium ~7mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 +600%
Contains more Vitamin EVitamin E +152.4%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin KVitamin K +1005.3%
Contains more Vitamin B1Vitamin B1 +71.6%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +287.4%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more FolateFolate +17.3%
Contains more CholineCholine +146.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +1257.4%
Contains more WaterWater +843.7%
Contains more ProteinProtein +636.5%
Contains more CarbsCarbs +778.1%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +6062.9%
Contains more Poly. FatPolyunsaturated fat +168.6%
Contains less Sat. FatSaturated fat -92.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
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 StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +1016.7%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Wild rice raw DV% diff.
Phosphorus 52mg 433mg 54%
Manganese 0.142mg 1.329mg 52%
Zinc 0.64mg 5.96mg 48%
Copper 0.19mg 0.524mg 37%
Magnesium 29mg 177mg 35%
Vitamin B3 1.738mg 6.733mg 31%
Protein 2g 14.73g 25%
Monounsaturated fat 9.799g 0.159g 24%
Carbs 8.53g 74.9g 22%
Fats 14.66g 1.08g 21%
Iron 0.55mg 1.96mg 18%
Vitamin K 21µg 1.9µg 16%
Vitamin C 10mg 0mg 11%
Calories 160kcal 357kcal 10%
Vitamin B6 0.257mg 0.391mg 10%
Vitamin B2 0.13mg 0.262mg 10%
Saturated fat 2.126g 0.156g 9%
Polyunsaturated fat 1.816g 0.676g 8%
Vitamin E 2.07mg 0.82mg 8%
Vitamin B5 1.389mg 1.074mg 6%
Selenium 0.4µg 2.8µg 4%
Vitamin B1 0.067mg 0.115mg 4%
Folate 81µg 95µg 4%
Choline 14.2mg 35mg 4%
Fiber 6.7g 6.2g 2%
Potassium 485mg 427mg 2%
Calcium 12mg 21mg 1%
Vitamin A 7µg 1µg 1%
Net carbs 1.83g 68.7g N/A
Sugar 0.66g 2.5g N/A
Starch 0.11g 0%
Sodium 7mg 7mg 0%
Tryptophan 0.025mg 0.179mg 0%
Threonine 0.073mg 0.469mg 0%
Isoleucine 0.084mg 0.618mg 0%
Leucine 0.143mg 1.018mg 0%
Lysine 0.132mg 0.629mg 0%
Methionine 0.038mg 0.438mg 0%
Phenylalanine 0.097mg 0.721mg 0%
Valine 0.107mg 0.858mg 0%
Histidine 0.049mg 0.384mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
37%
Wild rice raw
Minerals Daily Need Coverage Score
21%
Avocado
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.97g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.84g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.