Pastry vs. Wild rice raw — In-Depth Nutrition Comparison
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A recap on differences between pastry and wild rice raw
- Pastry is higher in selenium and vitamin B1, yet wild rice raw is higher in phosphorus, zinc, copper, magnesium, manganese, vitamin B6, and vitamin B5.
- Wild rice raw covers your daily phosphorus needs 53% more than pastry.
- Pastry contains 62 times more saturated fat than wild rice raw. While pastry contains 9.643g of saturated fat, wild rice raw contains only 0.156g.
Food varieties used in this article are Puff pastry, frozen, ready-to-bake 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 IronIron | +30.6% |
| Contains more SeleniumSelenium | +764.3% |
| Contains more MagnesiumMagnesium | +1006.3% |
| Contains more CalciumCalcium | +110% |
| Contains more PotassiumPotassium | +600% |
| Contains more CopperCopper | +359.6% |
| Contains more ZincZinc | +1024.5% |
| Contains more PhosphorusPhosphorus | +621.7% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +172.3% |
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 B1Vitamin B1 | +246.1% |
| Contains more Vitamin KVitamin K | +747.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +51.9% |
| Contains more Vitamin B3Vitamin B3 | +61.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1761.9% |
| Contains more FolateFolate | +21.8% |
| Contains more CholineCholine | +446.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.3 g
Fats:
38.1 g
Carbs:
45.1 g
Water:
8.5 g
Other:
1 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +3427.8% |
| Contains more ProteinProtein | +101.8% |
| Contains more CarbsCarbs | +66.1% |
| Contains more OtherOther | +53% |
~equal in
Water
~7.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.643 g
Monounsaturated fat:
Mono. Fat
21.597 g
Polyunsaturated fat:
Poly. Fat
4.894 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 | +13483% |
| Contains more Poly. FatPolyunsaturated fat | +624% |
| Contains less Sat. FatSaturated fat | -98.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fats | 38.1g | 1.08g | 57% |
| Monounsaturated fat | 21.597g | 0.159g | 54% |
| Phosphorus | 60mg | 433mg | 53% |
| Zinc | 0.53mg | 5.96mg | 49% |
| Copper | 0.114mg | 0.524mg | 46% |
| Saturated fat | 9.643g | 0.156g | 43% |
| Selenium | 24.2µg | 2.8µg | 39% |
| Magnesium | 16mg | 177mg | 38% |
| Manganese | 0.488mg | 1.329mg | 37% |
| Vitamin B6 | 0.021mg | 0.391mg | 28% |
| Polyunsaturated fat | 4.894g | 0.676g | 28% |
| Vitamin B1 | 0.398mg | 0.115mg | 24% |
| Vitamin B5 | 0mg | 1.074mg | 21% |
| Fiber | 1.5g | 6.2g | 19% |
| Vitamin B3 | 4.168mg | 6.733mg | 16% |
| Protein | 7.3g | 14.73g | 15% |
| Vitamin K | 16.1µg | 1.9µg | 12% |
| Potassium | 61mg | 427mg | 11% |
| Sodium | 249mg | 7mg | 11% |
| Calories | 551kcal | 357kcal | 10% |
| Carbs | 45.1g | 74.9g | 10% |
| Iron | 2.56mg | 1.96mg | 8% |
| Choline | 6.4mg | 35mg | 5% |
| Folate | 78µg | 95µg | 4% |
| Vitamin B2 | 0.283mg | 0.262mg | 2% |
| Vitamin E | 0.54mg | 0.82mg | 2% |
| Calcium | 10mg | 21mg | 1% |
| Net carbs | 43.6g | 68.7g | N/A |
| Sugar | 0.74g | 2.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.085mg | 0.179mg | 0% |
| Threonine | 0.196mg | 0.469mg | 0% |
| Isoleucine | 0.272mg | 0.618mg | 0% |
| Leucine | 0.508mg | 1.018mg | 0% |
| Lysine | 0.142mg | 0.629mg | 0% |
| Methionine | 0.129mg | 0.438mg | 0% |
| Phenylalanine | 0.362mg | 0.721mg | 0% |
| Valine | 0.308mg | 0.858mg | 0% |
| Histidine | 0.156mg | 0.384mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
37%
Minerals Daily Need Coverage Score
42%
96%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 242mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 9.487g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Pastry is lower in Sugar (difference - 1.76g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)