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

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Significant differences between chocolate and wild rice raw

  • Chocolate has more iron, copper, and vitamin B12; however, wild rice raw is richer in vitamin B3, zinc, phosphorus, vitamin B6, vitamin B2, and vitamin B5.
  • Chocolate covers your daily saturated fat needs 92% more than wild rice raw.
  • Wild rice raw contains less saturated fat.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of chocolate is 23.

Specific food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Wild rice, raw.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 CalciumCalcium +166.7%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +309.2%
Contains more CopperCopper +96.2%
Contains more MagnesiumMagnesium +21.2%
Contains more ZincZinc +196.5%
Contains more PhosphorusPhosphorus +110.2%
Contains less SodiumSodium -70.8%
~equal in Manganese ~1.329mg
~equal in Selenium ~2.8µg

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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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 AVitamin A +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +326.3%
Contains more Vitamin EVitamin E +51.9%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +424%
Contains more Vitamin B3Vitamin B3 +828.7%
Contains more Vitamin B5Vitamin B5 +261.6%
Contains more Vitamin B6Vitamin B6 +831%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +2796.3%
Contains more ProteinProtein +201.8%
Contains more CarbsCarbs +22.4%
Contains more WaterWater +700%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +5900%
Contains more Poly. FatPolyunsaturated fat +61.5%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 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 SucroseSucrose +6803%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Wild rice raw DV% diff.
Saturated fat 18.519g 0.156g 83%
Iron 8.02mg 1.96mg 76%
Copper 1.028mg 0.524mg 56%
Fats 31.28g 1.08g 46%
Vitamin B3 0.725mg 6.733mg 38%
Zinc 2.01mg 5.96mg 36%
Phosphorus 206mg 433mg 32%
Vitamin B6 0.042mg 0.391mg 27%
Folate 95µg 24%
Monounsaturated fat 9.54g 0.159g 23%
Protein 4.88g 14.73g 20%
Vitamin B5 0.297mg 1.074mg 16%
Vitamin B2 0.05mg 0.262mg 16%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Calories 546kcal 357kcal 9%
Vitamin B1 0.025mg 0.115mg 8%
Magnesium 146mg 177mg 7%
Choline 35mg 6%
Carbs 61.17g 74.9g 5%
Vitamin K 8.1µg 1.9µg 5%
Manganese 1.419mg 1.329mg 4%
Potassium 559mg 427mg 4%
Calcium 56mg 21mg 4%
Fiber 7g 6.2g 3%
Polyunsaturated fat 1.092g 0.676g 3%
Cholesterol 8mg 0mg 3%
Vitamin E 0.54mg 0.82mg 2%
Sodium 24mg 7mg 1%
Net carbs 54.17g 68.7g N/A
Sugar 47.9g 2.5g N/A
Vitamin A 2µg 1µg 0%
Selenium 3µg 2.8µg 0%
Trans fat 0.112g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
37%
Wild rice raw
Minerals Daily Need Coverage Score
116%
Chocolate
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 45.4g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 18.363g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.