Maize vs Wild rice - In-Depth Nutrition Comparison

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Maize

0

:

8

Wild rice

Contains more Iron +276.9%

Contains more Calcium +950%

Contains more Potassium +58.1%

Contains more Magnesium +378.4%

Contains more Copper +870.4%

Contains more Zinc +1195.7%

Contains more Phosphorus +386.5%

Contains less Sodium -53.3%

Maize

Wild rice

Contains more Iron +276.9%

Contains more Calcium +950%

Contains more Potassium +58.1%

Contains more Magnesium +378.4%

Contains more Copper +870.4%

Contains more Zinc +1195.7%

Contains more Phosphorus +386.5%

Contains less Sodium -53.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Maize

3

:

6

Wild rice

Contains more Vitamin C +∞%

Contains more Vitamin A +884.2%

Contains more Vitamin B1 +34.8%

Contains more Vitamin E +1071.4%

Contains more Vitamin B2 +376.4%

Contains more Vitamin B3 +280.4%

Contains more Vitamin B5 +49.8%

Contains more Vitamin B6 +320.4%

Contains more Vitamin K +533.3%

Maize

Wild rice

Contains more Vitamin C +∞%

Contains more Vitamin A +884.2%

Contains more Vitamin B1 +34.8%

Contains more Vitamin E +1071.4%

Contains more Vitamin B2 +376.4%

Contains more Vitamin B3 +280.4%

Contains more Vitamin B5 +49.8%

Contains more Vitamin B6 +320.4%

Contains more Vitamin K +533.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

13

23

Mineral Summary Score

13

67

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food

Protein

20%

88%

Carbohydrates

19%

75%

Fats

6%

5%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Sodium
Lower in Saturated Fat
Lower in price
Rich in minerals
Lower in glycemic index
Lower in Cholesterol	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Wild rice contains less Sugars (difference - 3.76g)

Which food contains less Sodium?

Wild rice contains less Sodium (difference - 8mg)

Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.169g)

Which food is cheaper?

Wild rice is cheaper (difference - $1.2)

Which food is richer in minerals?

Wild rice is relatively richer in minerals

Which food is lower in glycemic index?

Maize is lower in glycemic index (difference - 1)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

?

It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	86	357
Protein	3.27	14.73
Fats	1.35	1.08
Vitamin C	6.8	0
Carbs	18.7	74.9
Cholesterol	0	0
Vitamin D	0	0
Iron	0.52	1.96
Calcium	2	21
Potassium	270	427
Magnesium	37	177
Sugars	6.26	2.5
Fiber	2	6.2
Copper	0.054	0.524
Zinc	0.46	5.96
Starch	5.7
Phosphorus	89	433
Sodium	15	7
Vitamin A	187	19
Vitamin E	0.07	0.82
Vitamin D	0	0
Vitamin B1	0.155	0.115
Vitamin B2	0.055	0.262
Vitamin B3	1.77	6.733
Vitamin B5	0.717	1.074
Vitamin B6	0.093	0.391
Vitamin B12	0	0
Vitamin K	0.3	1.9
Folic acid (B9)	0	0
Trans Fat	0
Saturated Fat	0.325	0.156
Monounsaturated Fat	0.432	0.159
Polyunsaturated fat	0.487	0.676
Tryptophan	0.023	0.179
Threonine	0.129	0.469
Isoleucine	0.129	0.618
Leucine	0.348	1.018
Lysine	0.137	0.629
Methionine	0.067	0.438
Phenylalanine	0.15	0.721
Valine	0.185	0.858
Histidine	0.089	0.384
Fructose	1.94