Prunes vs. Wild rice raw — In-Depth Nutrition Comparison
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How are prunes and wild rice raw different?
- Prunes are higher in vitamin K and vitamin A; however, wild rice raw is richer in phosphorus, zinc, manganese, magnesium, vitamin B3, copper, folate, and vitamin B6.
- Daily need coverage for phosphorus for wild rice raw is 52% higher.
- Prunes contain 41 times more vitamin A than wild rice raw. While prunes contain 781IU of vitamin A, wild rice raw contains only 19IU.
- Prunes have a lower glycemic index (29) than wild rice raw (57).
Plums, dried (prunes), uncooked and Wild rice, raw are the varieties used in this article.
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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 | +104.8% |
| Contains more PotassiumPotassium | +71.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +331.7% |
| Contains more IronIron | +110.8% |
| Contains more CopperCopper | +86.5% |
| Contains more ZincZinc | +1254.5% |
| Contains more PhosphorusPhosphorus | +527.5% |
| Contains more ManganeseManganese | +344.5% |
| Contains more SeleniumSelenium | +833.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3800% |
| Contains more Vitamin KVitamin K | +3031.6% |
| Contains more Vitamin EVitamin E | +90.7% |
| Contains more Vitamin B1Vitamin B1 | +125.5% |
| Contains more Vitamin B2Vitamin B2 | +40.9% |
| Contains more Vitamin B3Vitamin B3 | +257.8% |
| Contains more Vitamin B5Vitamin B5 | +154.5% |
| Contains more Vitamin B6Vitamin B6 | +90.7% |
| Contains more FolateFolate | +2275% |
| Contains more CholineCholine | +246.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 69mg | 433mg | 52% |
| Zinc | 0.44mg | 5.96mg | 50% |
| Vitamin K | 59.5µg | 1.9µg | 48% |
| Manganese | 0.299mg | 1.329mg | 45% |
| Magnesium | 41mg | 177mg | 32% |
| Vitamin B3 | 1.882mg | 6.733mg | 30% |
| Copper | 0.281mg | 0.524mg | 27% |
| Protein | 2.18g | 14.73g | 25% |
| Folate | 4µg | 95µg | 23% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.205mg | 0.391mg | 14% |
| Vitamin B5 | 0.422mg | 1.074mg | 13% |
| Iron | 0.93mg | 1.96mg | 13% |
| Potassium | 732mg | 427mg | 9% |
| Vitamin B2 | 0.186mg | 0.262mg | 6% |
| Calories | 240kcal | 357kcal | 6% |
| Vitamin B1 | 0.051mg | 0.115mg | 5% |
| Selenium | 0.3µg | 2.8µg | 5% |
| Choline | 10.1mg | 35mg | 5% |
| Polyunsaturated fat | 0.062g | 0.676g | 4% |
| Fiber | 7.1g | 6.2g | 4% |
| Carbs | 63.88g | 74.9g | 4% |
| Vitamin A | 39µg | 1µg | 4% |
| Vitamin E | 0.43mg | 0.82mg | 3% |
| Starch | 5.11g | 2% | |
| Calcium | 43mg | 21mg | 2% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Fats | 0.38g | 1.08g | 1% |
| Net carbs | 56.78g | 68.7g | N/A |
| Sugar | 38.13g | 2.5g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Saturated fat | 0.088g | 0.156g | 0% |
| Monounsaturated fat | 0.053g | 0.159g | 0% |
| Tryptophan | 0.025mg | 0.179mg | 0% |
| Threonine | 0.049mg | 0.469mg | 0% |
| Isoleucine | 0.041mg | 0.618mg | 0% |
| Leucine | 0.066mg | 1.018mg | 0% |
| Lysine | 0.05mg | 0.629mg | 0% |
| Methionine | 0.016mg | 0.438mg | 0% |
| Phenylalanine | 0.052mg | 0.721mg | 0% |
| Valine | 0.056mg | 0.858mg | 0% |
| Histidine | 0.027mg | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +298.5% |
| Contains more OtherOther | +72.5% |
| Contains more ProteinProtein | +575.7% |
| Contains more FatsFats | +184.2% |
| Contains more CarbsCarbs | +17.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
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 | -43.6% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +990.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 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 MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +346.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g