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  6. Grape vs. Wild rice raw

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

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How are grapes and wild rice raw different?

  • Wild rice raw has more phosphorus, zinc, copper, magnesium, vitamin B3, manganese, folate, vitamin B6, fiber, and vitamin B5 than grapes.
  • Daily need coverage for phosphorus for wild rice raw is 60% higher.

Grapes, american type (slip skin), raw and Wild rice, raw are the varieties used in this article.

Infographic

Grape 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.
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 -71.4%
Contains more MagnesiumMagnesium +3440%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +123.6%
Contains more IronIron +575.9%
Contains more CopperCopper +1210%
Contains more ZincZinc +14800%
Contains more PhosphorusPhosphorus +4230%
Contains more ManganeseManganese +85.1%
Contains more SeleniumSelenium +2700%

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.
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin KVitamin K +668.4%
Contains more Vitamin EVitamin E +331.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +359.6%
Contains more Vitamin B3Vitamin B3 +2144.3%
Contains more Vitamin B5Vitamin B5 +4375%
Contains more Vitamin B6Vitamin B6 +255.5%
Contains more FolateFolate +2275%
Contains more CholineCholine +525%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Wild rice raw DV% diff.
Phosphorus 10mg 433mg 60%
Zinc 0.04mg 5.96mg 54%
Copper 0.04mg 0.524mg 54%
Magnesium 5mg 177mg 41%
Vitamin B3 0.3mg 6.733mg 40%
Protein 0.63g 14.73g 28%
Manganese 0.718mg 1.329mg 27%
Folate 4µg 95µg 23%
Vitamin B6 0.11mg 0.391mg 22%
Fiber 0.9g 6.2g 21%
Vitamin B5 0.024mg 1.074mg 21%
Iron 0.29mg 1.96mg 21%
Carbs 17.15g 74.9g 19%
Vitamin B2 0.057mg 0.262mg 16%
Calories 67kcal 357kcal 15%
Vitamin K 14.6µg 1.9µg 11%
Potassium 191mg 427mg 7%
Choline 5.6mg 35mg 5%
Selenium 0.1µg 2.8µg 5%
Vitamin E 0.19mg 0.82mg 4%
Vitamin C 4mg 0mg 4%
Polyunsaturated fat 0.102g 0.676g 4%
Vitamin B1 0.092mg 0.115mg 2%
Calcium 14mg 21mg 1%
Fats 0.35g 1.08g 1%
Net carbs 16.25g 68.7g N/A
Sugar 16.25g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 5µg 1µg 0%
Saturated fat 0.114g 0.156g 0%
Monounsaturated fat 0.014g 0.159g 0%
Tryptophan 0.003mg 0.179mg 0%
Threonine 0.017mg 0.469mg 0%
Isoleucine 0.005mg 0.618mg 0%
Leucine 0.013mg 1.018mg 0%
Lysine 0.014mg 0.629mg 0%
Methionine 0.021mg 0.438mg 0%
Phenylalanine 0.013mg 0.721mg 0%
Valine 0.017mg 0.858mg 0%
Histidine 0.023mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 +947.7%
Contains more ProteinProtein +2238.1%
Contains more FatsFats +208.6%
Contains more CarbsCarbs +336.7%
Contains more OtherOther +168.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 less Sat. FatSaturated fat -26.9%
Contains more Mono. FatMonounsaturated fat +1035.7%
Contains more Poly. FatPolyunsaturated fat +562.7%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.