Mustard vs. Wild rice raw — In-Depth Nutrition Comparison
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The main differences between mustard and wild rice raw
- Mustard is richer in selenium, yet wild rice raw is richer in copper, zinc, phosphorus, manganese, vitamin B3, magnesium, vitamin B6, and folate.
- Daily need coverage for selenium for mustard is 56% higher.
- Mustard contains 158 times more sodium than wild rice raw. Mustard contains 1104mg of sodium, while wild rice raw contains 7mg.
- Mustard has a lower glycemic index than wild rice raw.
Food types used in this article are Mustard, prepared, yellow and Wild rice, raw.
Infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +200% |
| Contains more SeleniumSelenium | +1096.4% |
| Contains more MagnesiumMagnesium | +268.8% |
| Contains more PotassiumPotassium | +180.9% |
| Contains more IronIron | +21.7% |
| Contains more CopperCopper | +608.1% |
| Contains more ZincZinc | +831.3% |
| Contains more PhosphorusPhosphorus | +300.9% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +214.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B1Vitamin B1 | +53.9% |
| Contains more Vitamin EVitamin E | +127.8% |
| Contains more Vitamin B2Vitamin B2 | +274.3% |
| Contains more Vitamin B3Vitamin B3 | +1091.7% |
| Contains more Vitamin B5Vitamin B5 | +322.8% |
| Contains more Vitamin B6Vitamin B6 | +458.6% |
| Contains more Vitamin KVitamin K | +35.7% |
| Contains more FolateFolate | +1257.1% |
| Contains more CholineCholine | +56.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.5µg | 2.8µg | 56% |
| Copper | 0.074mg | 0.524mg | 50% |
| Sodium | 1104mg | 7mg | 48% |
| Zinc | 0.64mg | 5.96mg | 48% |
| Phosphorus | 108mg | 433mg | 46% |
| Vitamin B3 | 0.565mg | 6.733mg | 39% |
| Manganese | 0.422mg | 1.329mg | 39% |
| Magnesium | 48mg | 177mg | 31% |
| Vitamin B6 | 0.07mg | 0.391mg | 25% |
| Carbs | 5.83g | 74.9g | 23% |
| Folate | 7µg | 95µg | 22% |
| Protein | 3.74g | 14.73g | 22% |
| Vitamin B5 | 0.254mg | 1.074mg | 16% |
| Vitamin B2 | 0.07mg | 0.262mg | 15% |
| Calories | 60kcal | 357kcal | 15% |
| Fiber | 4g | 6.2g | 9% |
| Potassium | 152mg | 427mg | 8% |
| Vitamin B1 | 0.177mg | 0.115mg | 5% |
| Monounsaturated fat | 2.182g | 0.159g | 5% |
| Iron | 1.61mg | 1.96mg | 4% |
| Calcium | 63mg | 21mg | 4% |
| Vitamin E | 0.36mg | 0.82mg | 3% |
| Fats | 3.34g | 1.08g | 3% |
| Choline | 22.4mg | 35mg | 2% |
| Polyunsaturated fat | 0.774g | 0.676g | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 1.83g | 68.7g | N/A |
| Sugar | 0.92g | 2.5g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin A | 5µg | 1µg | 0% |
| Vitamin K | 1.4µg | 1.9µg | 0% |
| Trans fat | 0.009g | N/A | |
| Saturated fat | 0.214g | 0.156g | 0% |
| Tryptophan | 0.009mg | 0.179mg | 0% |
| Threonine | 0.167mg | 0.469mg | 0% |
| Isoleucine | 0.146mg | 0.618mg | 0% |
| Leucine | 0.292mg | 1.018mg | 0% |
| Lysine | 0.264mg | 0.629mg | 0% |
| Methionine | 0.076mg | 0.438mg | 0% |
| Phenylalanine | 0.161mg | 0.721mg | 0% |
| Valine | 0.189mg | 0.858mg | 0% |
| Histidine | 0.119mg | 0.384mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.74 g
Fats:
3.34 g
Carbs:
5.83 g
Water:
83.72 g
Other:
3.37 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +209.3% |
| Contains more WaterWater | +978.9% |
| Contains more OtherOther | +120.3% |
| Contains more ProteinProtein | +293.9% |
| Contains more CarbsCarbs | +1184.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.214 g
Monounsaturated fat:
Mono. Fat
2.182 g
Polyunsaturated fat:
Poly. Fat
0.774 g
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 | +1272.3% |
| Contains more Poly. FatPolyunsaturated fat | +14.5% |
| Contains less Sat. FatSaturated fat | -27.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.64 g
Sucrose:
0.21 g
Glucose:
0.47 g
Fructose:
0.23 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +219% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g