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  6. Butterbur vs. Wild rice

Butterbur vs. Wild rice — In-Depth Nutrition Comparison

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A recap on differences between Butterbur and Wild rice

  • Butterbur is higher in Vitamin C, Potassium, and Calcium, yet Wild rice is higher in Zinc, Phosphorus, Vitamin B3, Iron, and Vitamin B2.
  • Butterbur covers your daily Vitamin C needs 35% more than Wild rice.
  • Butterbur contains 34 times more Calcium than Wild rice. While Butterbur contains 103mg of Calcium, Wild rice contains only 3mg.

Food varieties used in this article are Butterbur, (fuki), raw and Wild rice, cooked.

Infographic

Butterbur vs Wild rice 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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +3333.3%
Contains more PotassiumPotassium +548.5%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +500%
Contains more CopperCopper +17.5%
Contains more ZincZinc +737.5%
Contains more PhosphorusPhosphorus +583.3%
Contains less SodiumSodium -57.1%
~equal in Manganese ~0.282mg

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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +335%
Contains more Vitamin B3Vitamin B3 +543.5%
Contains more Vitamin B5Vitamin B5 +381.3%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more FolateFolate +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more WaterWater +27.8%
Contains more OtherOther +265%
Contains more ProteinProtein +923.1%
Contains more FatsFats +750%
Contains more CarbsCarbs +491.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Wild rice Opinion
Calories 14kcal 101kcal Wild rice
Protein 0.39g 3.99g Wild rice
Fats 0.04g 0.34g Wild rice
Vitamin C 31.5mg 0mg Butterbur
Net carbs 3.61g 19.54g Wild rice
Carbs 3.61g 21.34g Wild rice
Magnesium 14mg 32mg Wild rice
Calcium 103mg 3mg Butterbur
Potassium 655mg 101mg Butterbur
Iron 0.1mg 0.6mg Wild rice
Sugar 0.73g Butterbur
Fiber 1.8g Wild rice
Copper 0.103mg 0.121mg Wild rice
Zinc 0.16mg 1.34mg Wild rice
Phosphorus 12mg 82mg Wild rice
Sodium 7mg 3mg Wild rice
Vitamin A 50IU 3IU Butterbur
Vitamin A 3µg 0µg Butterbur
Vitamin E 0.24mg Wild rice
Manganese 0.274mg 0.282mg Wild rice
Selenium 0.9µg 0.8µg Butterbur
Vitamin B1 0.02mg 0.052mg Wild rice
Vitamin B2 0.02mg 0.087mg Wild rice
Vitamin B3 0.2mg 1.287mg Wild rice
Vitamin B5 0.032mg 0.154mg Wild rice
Vitamin B6 0.096mg 0.135mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 10µg 26µg Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.049g Butterbur
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

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

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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
12%
Butterbur
10%
Wild rice
Minerals Daily Need Coverage Score
19%
Butterbur
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.