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  6. Feta vs. Wild rice raw

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

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What are the differences between feta and wild rice raw?

  • Feta is higher in vitamin B12, calcium, and vitamin B2; however, wild rice raw is richer in manganese, copper, magnesium, and vitamin B3.
  • Feta's daily need coverage for saturated fat is 74% more.
  • Wild rice raw has less cholesterol.
  • Feta has a lower glycemic index (27) than wild rice raw (57).

We used Cheese, feta and Wild rice, raw types in this article.

Infographic

Feta 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.
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +2247.6%
Contains more SeleniumSelenium +435.7%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +588.7%
Contains more IronIron +201.5%
Contains more CopperCopper +1537.5%
Contains more ZincZinc +106.9%
Contains more PhosphorusPhosphorus +28.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4646.4%

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.
Feta
Feta
5
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +12400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +222.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +355.6%
Contains more Vitamin B3Vitamin B3 +579.4%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more FolateFolate +196.9%
Contains more CholineCholine +127.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Feta Wild rice raw DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.156g 67%
Manganese 0.028mg 1.329mg 57%
Copper 0.032mg 0.524mg 55%
Calcium 493mg 21mg 47%
Vitamin B2 0.844mg 0.262mg 45%
Sodium 917mg 7mg 40%
Magnesium 19mg 177mg 38%
Vitamin B3 0.991mg 6.733mg 36%
Fats 21.28g 1.08g 31%
Cholesterol 89mg 0mg 30%
Zinc 2.88mg 5.96mg 28%
Fiber 0g 6.2g 25%
Carbs 4.09g 74.9g 24%
Selenium 15µg 2.8µg 22%
Folate 32µg 95µg 16%
Iron 0.65mg 1.96mg 16%
Phosphorus 337mg 433mg 14%
Vitamin A 125µg 1µg 14%
Potassium 62mg 427mg 11%
Monounsaturated fat 4.623g 0.159g 11%
Calories 264kcal 357kcal 5%
Choline 15.4mg 35mg 4%
Vitamin E 0.18mg 0.82mg 4%
Vitamin B1 0.154mg 0.115mg 3%
Vitamin B6 0.424mg 0.391mg 3%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B5 0.967mg 1.074mg 2%
Polyunsaturated fat 0.591g 0.676g 1%
Protein 14.21g 14.73g 1%
Net carbs 4.09g 68.7g N/A
Sugar 4.09g 2.5g N/A
Vitamin K 1.8µg 1.9µg 0%
Tryptophan 0.2mg 0.179mg 0%
Threonine 0.637mg 0.469mg 0%
Isoleucine 0.803mg 0.618mg 0%
Leucine 1.395mg 1.018mg 0%
Lysine 1.219mg 0.629mg 0%
Methionine 0.368mg 0.438mg 0%
Phenylalanine 0.675mg 0.721mg 0%
Valine 1.065mg 0.858mg 0%
Histidine 0.397mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +1870.4%
Contains more WaterWater +611.6%
Contains more OtherOther +239.9%
Contains more CarbsCarbs +1731.3%
~equal in Protein ~14.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +2807.5%
Contains less Sat. FatSaturated fat -99%
Contains more Poly. FatPolyunsaturated fat +14.4%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.