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  6. Egg white vs. Wild rice raw

Egg white vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between egg whites and wild rice raw

  • Egg whites have more selenium; however, wild rice raw has more phosphorus, manganese, copper, zinc, vitamin B3, magnesium, vitamin B6, fiber, and iron.
  • Wild rice raw's daily need coverage for phosphorus is 60% more.
  • Egg whites have 7 times more selenium than wild rice raw. Egg whites have 20µg of selenium, while wild rice raw has 2.8µg.
  • Wild rice raw has a higher glycemic index than egg whites.

The food varieties used in the comparison are Egg, white, raw, fresh and Wild rice, raw.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 SeleniumSelenium +614.3%
Contains more MagnesiumMagnesium +1509.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +162%
Contains more IronIron +2350%
Contains more CopperCopper +2178.3%
Contains more ZincZinc +19766.7%
Contains more PhosphorusPhosphorus +2786.7%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +11981.8%

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +67.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2775%
Contains more Vitamin B3Vitamin B3 +6312.4%
Contains more Vitamin B5Vitamin B5 +465.3%
Contains more Vitamin B6Vitamin B6 +7720%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2275%
Contains more CholineCholine +3081.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Egg white Wild rice raw DV% diff.
Phosphorus 15mg 433mg 60%
Manganese 0.011mg 1.329mg 57%
Copper 0.023mg 0.524mg 56%
Zinc 0.03mg 5.96mg 54%
Vitamin B3 0.105mg 6.733mg 41%
Magnesium 11mg 177mg 40%
Selenium 20µg 2.8µg 31%
Vitamin B6 0.005mg 0.391mg 30%
Carbs 0.73g 74.9g 25%
Fiber 0g 6.2g 25%
Iron 0.08mg 1.96mg 24%
Folate 4µg 95µg 23%
Vitamin B5 0.19mg 1.074mg 18%
Calories 52kcal 357kcal 15%
Vitamin B2 0.439mg 0.262mg 14%
Vitamin B1 0.004mg 0.115mg 9%
Protein 10.9g 14.73g 8%
Potassium 163mg 427mg 8%
Sodium 166mg 7mg 7%
Choline 1.1mg 35mg 6%
Polyunsaturated fat 0g 0.676g 5%
Vitamin E 0mg 0.82mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin K 0µg 1.9µg 2%
Saturated fat 0g 0.156g 1%
Calcium 7mg 21mg 1%
Fats 0.17g 1.08g 1%
Net carbs 0.73g 68.7g N/A
Sugar 0.71g 2.5g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0g 0.159g 0%
Tryptophan 0.125mg 0.179mg 0%
Threonine 0.449mg 0.469mg 0%
Isoleucine 0.661mg 0.618mg 0%
Leucine 1.016mg 1.018mg 0%
Lysine 0.806mg 0.629mg 0%
Methionine 0.399mg 0.438mg 0%
Phenylalanine 0.686mg 0.721mg 0%
Valine 0.809mg 0.858mg 0%
Histidine 0.29mg 0.384mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +1028.5%
Contains more ProteinProtein +35.1%
Contains more FatsFats +535.3%
Contains more CarbsCarbs +10160.3%
Contains more OtherOther +142.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +857.1%
~equal in Starch ~0g

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.