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  6. Peanut butter vs. Wild rice raw

Peanut butter vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between peanut butter and wild rice raw?

  • Peanut butter is richer in vitamin E, vitamin B3, manganese, and choline, while wild rice raw is higher in zinc, phosphorus, copper, and vitamin B2.
  • Peanut butter's daily need coverage for vitamin E is 55% higher.
  • Wild rice raw has 66 times less Saturated Fat than peanut butter. Peanut butter has 10.325g of Saturated Fat, while wild rice raw has 0.156g.
  • Wild rice raw is lower in saturated Fat.
  • Wild rice raw has a higher glycemic index (57) than peanut butter (14).

We used Peanut butter, smooth style, without salt and Wild rice, raw types in this comparison.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +133.3%
Contains more PotassiumPotassium +30.7%
Contains more ManganeseManganese +25.3%
Contains more SeleniumSelenium +46.4%
Contains more IronIron +12.6%
Contains more CopperCopper +24.2%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -58.8%
~equal in Magnesium ~177mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin EVitamin E +1009.8%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more CholineCholine +80%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin KVitamin K +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.074mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~95µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +50.8%
Contains more FatsFats +4655.6%
Contains more OtherOther +88.9%
Contains more CarbsCarbs +235.7%
Contains more WaterWater +530.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +16215.1%
Contains more Poly. FatPolyunsaturated fat +1754.3%
Contains less Sat. FatSaturated Fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 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 +1429.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Wild rice raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Wild rice raw Opinion
Calories 598kcal 357kcal Peanut butter
Protein 22.21g 14.73g Peanut butter
Fats 51.36g 1.08g Peanut butter
Net carbs 17.31g 68.7g Wild rice raw
Carbs 22.31g 74.9g Wild rice raw
Magnesium 168mg 177mg Wild rice raw
Calcium 49mg 21mg Peanut butter
Potassium 558mg 427mg Peanut butter
Iron 1.74mg 1.96mg Wild rice raw
Sugar 10.49g 2.5g Wild rice raw
Fiber 5g 6.2g Wild rice raw
Copper 0.422mg 0.524mg Wild rice raw
Zinc 2.51mg 5.96mg Wild rice raw
Starch 3.56g Peanut butter
Phosphorus 335mg 433mg Wild rice raw
Sodium 17mg 7mg Wild rice raw
Vitamin A 0IU 19IU Wild rice raw
Vitamin A 0µg 1µg Wild rice raw
Vitamin E 9.1mg 0.82mg Peanut butter
Manganese 1.665mg 1.329mg Peanut butter
Selenium 4.1µg 2.8µg Peanut butter
Vitamin B1 0.15mg 0.115mg Peanut butter
Vitamin B2 0.192mg 0.262mg Wild rice raw
Vitamin B3 13.112mg 6.733mg Peanut butter
Vitamin B5 1.137mg 1.074mg Peanut butter
Vitamin B6 0.441mg 0.391mg Peanut butter
Vitamin K 0.3µg 1.9µg Wild rice raw
Folate 87µg 95µg Wild rice raw
Trans Fat 0.075g Wild rice raw
Choline 63mg 35mg Peanut butter
Saturated Fat 10.325g 0.156g Wild rice raw
Monounsaturated Fat 25.941g 0.159g Peanut butter
Polyunsaturated fat 12.535g 0.676g Peanut butter
Tryptophan 0.231mg 0.179mg Peanut butter
Threonine 0.525mg 0.469mg Peanut butter
Isoleucine 0.616mg 0.618mg Wild rice raw
Leucine 1.546mg 1.018mg Peanut butter
Lysine 0.681mg 0.629mg Peanut butter
Methionine 0.265mg 0.438mg Wild rice raw
Phenylalanine 1.202mg 0.721mg Peanut butter
Valine 0.782mg 0.858mg Wild rice raw
Histidine 0.557mg 0.384mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
60%
Peanut butter
37%
Wild rice raw
Minerals Daily Need Coverage Score
84%
Peanut butter
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 7.99g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 10.169g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.