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  6. Coconut oil vs. Wild rice raw

Coconut oil vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between coconut oil and wild rice raw

  • Wild rice raw is higher than coconut oil in phosphorus, copper, manganese, zinc, magnesium, vitamin B3, vitamin B6, fiber, and iron.
  • Coconut oil covers your daily saturated fat needs 412% more than wild rice raw.
  • The amount of saturated fat in wild rice raw is lower.
  • The glycemic index of coconut oil is lower.

Food varieties used in this article are Oil, coconut and Wild rice, raw.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3820%
Contains more CopperCopper +∞%
Contains more ZincZinc +29700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 +∞%
Contains more Vitamin EVitamin E +645.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +11566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Wild rice raw DV% diff.
Saturated fat 82.475g 0.156g 374%
Fats 99.06g 1.08g 151%
Phosphorus 0mg 433mg 62%
Copper 0mg 0.524mg 58%
Manganese 0mg 1.329mg 58%
Zinc 0.02mg 5.96mg 54%
Vitamin B3 0mg 6.733mg 42%
Magnesium 0mg 177mg 42%
Vitamin B6 0mg 0.391mg 30%
Protein 0g 14.73g 29%
Calories 892kcal 357kcal 27%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Iron 0.05mg 1.96mg 24%
Folate 0µg 95µg 24%
Vitamin B5 0mg 1.074mg 21%
Vitamin B2 0mg 0.262mg 20%
Monounsaturated fat 6.332g 0.159g 15%
Potassium 0mg 427mg 13%
Vitamin B1 0mg 0.115mg 10%
Polyunsaturated fat 1.702g 0.676g 7%
Choline 0.3mg 35mg 6%
Selenium 0µg 2.8µg 5%
Vitamin E 0.11mg 0.82mg 5%
Calcium 1mg 21mg 2%
Vitamin K 0.6µg 1.9µg 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Sodium 0mg 7mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.179mg 0%
Threonine 0mg 0.469mg 0%
Isoleucine 0mg 0.618mg 0%
Leucine 0mg 1.018mg 0%
Lysine 0mg 0.629mg 0%
Methionine 0mg 0.438mg 0%
Phenylalanine 0mg 0.721mg 0%
Valine 0mg 0.858mg 0%
Histidine 0mg 0.384mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 +9072.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25766.7%
Contains more OtherOther +68.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +3882.4%
Contains more Poly. FatPolyunsaturated fat +151.8%
Contains less Sat. FatSaturated fat -99.8%

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.