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  6. Pea raw vs. Wild rice raw

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

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Important differences between pea raw and wild rice raw

  • Pea raw has more vitamin C and vitamin K; however, wild rice raw has more phosphorus, zinc, manganese, copper, magnesium, vitamin B3, vitamin B5, and vitamin B6.
  • Wild rice raw's daily need coverage for phosphorus is 46% more.

The food varieties used in the comparison are Peas, green, raw and Wild rice, raw.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 CalciumCalcium +19%
Contains less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +436.4%
Contains more PotassiumPotassium +75%
Contains more IronIron +33.3%
Contains more CopperCopper +197.7%
Contains more ZincZinc +380.6%
Contains more PhosphorusPhosphorus +300.9%
Contains more ManganeseManganese +224.1%
Contains more SeleniumSelenium +55.6%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +3700%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin KVitamin K +1205.3%
Contains more Vitamin EVitamin E +530.8%
Contains more Vitamin B2Vitamin B2 +98.5%
Contains more Vitamin B3Vitamin B3 +222.2%
Contains more Vitamin B5Vitamin B5 +932.7%
Contains more Vitamin B6Vitamin B6 +131.4%
Contains more FolateFolate +46.2%
Contains more CholineCholine +23.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Wild rice raw DV% diff.
Phosphorus 108mg 433mg 46%
Vitamin C 40mg 0mg 44%
Zinc 1.24mg 5.96mg 43%
Manganese 0.41mg 1.329mg 40%
Copper 0.176mg 0.524mg 39%
Magnesium 33mg 177mg 34%
Vitamin B3 2.09mg 6.733mg 29%
Carbs 14.45g 74.9g 20%
Vitamin K 24.8µg 1.9µg 19%
Vitamin B5 0.104mg 1.074mg 19%
Protein 5.42g 14.73g 19%
Vitamin B6 0.169mg 0.391mg 17%
Calories 81kcal 357kcal 14%
Vitamin B1 0.266mg 0.115mg 13%
Vitamin B2 0.132mg 0.262mg 10%
Folate 65µg 95µg 8%
Iron 1.47mg 1.96mg 6%
Vitamin E 0.13mg 0.82mg 5%
Potassium 244mg 427mg 5%
Vitamin A 38µg 1µg 4%
Polyunsaturated fat 0.187g 0.676g 3%
Fiber 5.7g 6.2g 2%
Selenium 1.8µg 2.8µg 2%
Fats 0.4g 1.08g 1%
Choline 28.4mg 35mg 1%
Net carbs 8.75g 68.7g N/A
Calcium 25mg 21mg 0%
Sugar 5.67g 2.5g N/A
Sodium 5mg 7mg 0%
Saturated fat 0.071g 0.156g 0%
Monounsaturated fat 0.035g 0.159g 0%
Tryptophan 0.037mg 0.179mg 0%
Threonine 0.203mg 0.469mg 0%
Isoleucine 0.195mg 0.618mg 0%
Leucine 0.323mg 1.018mg 0%
Lysine 0.317mg 0.629mg 0%
Methionine 0.082mg 0.438mg 0%
Phenylalanine 0.2mg 0.721mg 0%
Valine 0.235mg 0.858mg 0%
Histidine 0.107mg 0.384mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +916.2%
Contains more ProteinProtein +171.8%
Contains more FatsFats +170%
Contains more CarbsCarbs +418.3%
Contains more OtherOther +75.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -54.5%
Contains more Mono. FatMonounsaturated fat +354.3%
Contains more Poly. FatPolyunsaturated fat +261.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 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 SucroseSucrose +644.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.