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  6. Mixed nuts vs. Wild rice raw

Mixed nuts vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on the differences between mixed nuts and wild rice raw

  • Mixed nuts are higher in selenium, vitamin E, copper, manganese, magnesium, calcium, iron, and vitamin B1, yet wild rice raw is higher in zinc.
  • Mixed nuts cover your daily selenium needs 57% more than wild rice raw.
  • Mixed nuts contain 56 times more saturated fat than wild rice raw. While mixed nuts contain 8.711g of saturated fat, wild rice raw contains only 0.156g.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Wild rice, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +48%
Contains more IronIron +33.2%
Contains more CopperCopper +73.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +53.5%
Contains more SeleniumSelenium +1110.7%
Contains more ZincZinc +77.4%
~equal in Phosphorus ~433mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +853.7%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B3Vitamin B3 +14.5%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +48.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more FolateFolate +14.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Wild rice raw DV% diff.
Polyunsaturated fat 14.612g 0.676g 93%
Fats 53.95g 1.08g 81%
Monounsaturated fat 28.488g 0.159g 71%
Selenium 33.9µg 2.8µg 57%
Vitamin E 7.82mg 0.82mg 47%
Copper 0.907mg 0.524mg 43%
Saturated fat 8.711g 0.156g 39%
Manganese 2.04mg 1.329mg 31%
Zinc 3.36mg 5.96mg 24%
Carbs 21.05g 74.9g 18%
Calories 607kcal 357kcal 13%
Magnesium 229mg 177mg 12%
Protein 20.04g 14.73g 11%
Calcium 117mg 21mg 10%
Iron 2.61mg 1.96mg 8%
Vitamin B1 0.189mg 0.115mg 6%
Vitamin B3 7.709mg 6.733mg 6%
Potassium 632mg 427mg 6%
Vitamin B2 0.196mg 0.262mg 5%
Phosphorus 456mg 433mg 3%
Fiber 7g 6.2g 3%
Vitamin B6 0.352mg 0.391mg 3%
Vitamin K 5.7µg 1.9µg 3%
Folate 83µg 95µg 3%
Choline 52mg 35mg 3%
Starch 4.2g 2%
Vitamin B5 1.14mg 1.074mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 68.7g N/A
Sugar 4.15g 2.5g N/A
Sodium 5mg 7mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.179mg 0%
Threonine 0.703mg 0.469mg 0%
Isoleucine 0.826mg 0.618mg 0%
Leucine 1.656mg 1.018mg 0%
Lysine 0.782mg 0.629mg 0%
Methionine 0.283mg 0.438mg 0%
Phenylalanine 1.182mg 0.721mg 0%
Valine 1.001mg 0.858mg 0%
Histidine 0.572mg 0.384mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 ProteinProtein +36%
Contains more FatsFats +4895.4%
Contains more OtherOther +88.2%
Contains more CarbsCarbs +255.8%
Contains more WaterWater +273.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +17817%
Contains more Poly. FatPolyunsaturated fat +2061.5%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +519.4%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.