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  6. Fenugreek vs. Wild rice raw

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

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What are the differences between Fenugreek and Wild rice raw?

  • Fenugreek is higher in Iron, Fiber, Copper, Vitamin B1, Vitamin B6, Calcium, and Potassium, however, Wild rice raw is richer in Vitamin B3, Zinc, and Phosphorus.
  • Fenugreek's daily need coverage for Iron is 395% more.
  • Wild rice raw contains 8 times less Calcium than Fenugreek. Fenugreek contains 176mg of Calcium, while Wild rice raw contains 21mg.

We used Spices, fenugreek seed and Wild rice, raw types in this article.

Infographic

Fenugreek 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.
Fenugreek
Fenugreek
6
:
4
Wild rice raw
Wild rice raw
Contains more Calcium +738.1%
Contains more Iron +1610.7%
Contains more Potassium +80.3%
Contains more Copper +111.8%
Contains more Selenium +125%
Contains more Phosphorus +46.3%
Contains less Sodium -89.6%
Contains more Zinc +138.4%
Equal in Magnesium - 177
Equal in Manganese - 1.329
Fenugreek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +738.1%
Contains more Iron +1610.7%
Contains more Potassium +80.3%
Contains more Copper +111.8%
Contains more Selenium +125%
Contains more Phosphorus +46.3%
Contains less Sodium -89.6%
Contains more Zinc +138.4%
Equal in Magnesium - 177
Equal in Manganese - 1.329

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.
Fenugreek
Fenugreek
5
:
5
Wild rice raw
Wild rice raw
Contains more Vitamin A +215.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +39.7%
Contains more Vitamin B6 +53.5%
Contains more Vitamin B3 +310.5%
Contains more Folate +66.7%
Fenugreek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +215.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +39.7%
Contains more Vitamin B6 +53.5%
Contains more Vitamin B3 +310.5%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fenugreek
Fenugreek
4
:
1
Wild rice raw
Wild rice raw
Contains more Protein +56.1%
Contains more Fats +493.5%
Contains more Water +13.9%
Contains more Other +122.2%
Contains more Carbs +28.4%
Fenugreek
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Wild rice raw
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 Protein +56.1%
Contains more Fats +493.5%
Contains more Water +13.9%
Contains more Other +122.2%
Contains more Carbs +28.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fenugreek
Fenugreek
0
:
3
Wild rice raw
Wild rice raw
Contains less Saturated Fat -89.3%
Fenugreek
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -89.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Wild rice raw Opinion
Net carbs 33.75g 68.7g Wild rice raw
Protein 23g 14.73g Fenugreek
Fats 6.41g 1.08g Fenugreek
Carbs 58.35g 74.9g Wild rice raw
Calories 323kcal 357kcal Wild rice raw
Sugar 2.5g Fenugreek
Fiber 24.6g 6.2g Fenugreek
Calcium 176mg 21mg Fenugreek
Iron 33.53mg 1.96mg Fenugreek
Magnesium 191mg 177mg Fenugreek
Phosphorus 296mg 433mg Wild rice raw
Potassium 770mg 427mg Fenugreek
Sodium 67mg 7mg Wild rice raw
Zinc 2.5mg 5.96mg Wild rice raw
Copper 1.11mg 0.524mg Fenugreek
Manganese 1.228mg 1.329mg Wild rice raw
Selenium 6.3µg 2.8µg Fenugreek
Vitamin A 60IU 19IU Fenugreek
Vitamin A RAE 3µg 1µg Fenugreek
Vitamin E 0.82mg Wild rice raw
Vitamin C 3mg 0mg Fenugreek
Vitamin B1 0.322mg 0.115mg Fenugreek
Vitamin B2 0.366mg 0.262mg Fenugreek
Vitamin B3 1.64mg 6.733mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.6mg 0.391mg Fenugreek
Folate 57µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.391mg 0.179mg Fenugreek
Threonine 0.898mg 0.469mg Fenugreek
Isoleucine 1.241mg 0.618mg Fenugreek
Leucine 1.757mg 1.018mg Fenugreek
Lysine 1.684mg 0.629mg Fenugreek
Methionine 0.338mg 0.438mg Wild rice raw
Phenylalanine 1.089mg 0.721mg Fenugreek
Valine 1.102mg 0.858mg Fenugreek
Histidine 0.668mg 0.384mg Fenugreek
Saturated Fat 1.46g 0.156g Wild rice raw
Monounsaturated Fat 0.159g Wild rice raw
Polyunsaturated fat 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Fenugreek
39%
Wild rice raw
Minerals Daily Need Coverage Score
228%
Fenugreek
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.304g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.6)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.