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  6. Beetroot vs. Wild rice raw

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

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How are beetroot and wild rice raw different?

  • Wild rice raw is higher than beetroot in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, vitamin B6, vitamin B5, vitamin B2, and iron.
  • Wild rice raw covers your daily need for phosphorus, 56% more than beetroot.

Beets, raw and Wild rice, raw types were used in this article.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +669.6%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +145%
Contains more CopperCopper +598.7%
Contains more ZincZinc +1602.9%
Contains more PhosphorusPhosphorus +982.5%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +304%
Contains more SeleniumSelenium +300%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +100%
Contains more FolateFolate +14.7%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B1Vitamin B1 +271%
Contains more Vitamin B2Vitamin B2 +555%
Contains more Vitamin B3Vitamin B3 +1915.9%
Contains more Vitamin B5Vitamin B5 +592.9%
Contains more Vitamin B6Vitamin B6 +483.6%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +483.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Wild rice raw DV% diff.
Phosphorus 40mg 433mg 56%
Zinc 0.35mg 5.96mg 51%
Copper 0.075mg 0.524mg 50%
Manganese 0.329mg 1.329mg 43%
Vitamin B3 0.334mg 6.733mg 40%
Magnesium 23mg 177mg 37%
Protein 1.61g 14.73g 26%
Vitamin B6 0.067mg 0.391mg 25%
Carbs 9.56g 74.9g 22%
Vitamin B5 0.155mg 1.074mg 18%
Vitamin B2 0.04mg 0.262mg 17%
Calories 43kcal 357kcal 16%
Iron 0.8mg 1.96mg 15%
Fiber 2.8g 6.2g 14%
Vitamin B1 0.031mg 0.115mg 7%
Choline 6mg 35mg 5%
Vitamin C 4.9mg 0mg 5%
Vitamin E 0.04mg 0.82mg 5%
Polyunsaturated fat 0.06g 0.676g 4%
Selenium 0.7µg 2.8µg 4%
Folate 109µg 95µg 4%
Sodium 78mg 7mg 3%
Potassium 325mg 427mg 3%
Calcium 16mg 21mg 1%
Fats 0.17g 1.08g 1%
Vitamin K 0.2µg 1.9µg 1%
Saturated fat 0.027g 0.156g 1%
Net carbs 6.76g 68.7g N/A
Sugar 6.76g 2.5g N/A
Vitamin A 2µg 1µg 0%
Monounsaturated fat 0.032g 0.159g 0%
Tryptophan 0.019mg 0.179mg 0%
Threonine 0.047mg 0.469mg 0%
Isoleucine 0.048mg 0.618mg 0%
Leucine 0.068mg 1.018mg 0%
Lysine 0.058mg 0.629mg 0%
Methionine 0.018mg 0.438mg 0%
Phenylalanine 0.046mg 0.721mg 0%
Valine 0.056mg 0.858mg 0%
Histidine 0.021mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 WaterWater +1028.6%
Contains more ProteinProtein +814.9%
Contains more FatsFats +535.3%
Contains more CarbsCarbs +683.5%
Contains more OtherOther +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +396.9%
Contains more Poly. FatPolyunsaturated fat +1026.7%

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.