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  6. Poblano vs. Wild rice raw

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

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What are the main differences between poblano and wild rice raw?

  • Poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, and vitamin B5, while wild rice raw is higher in zinc, phosphorus, and magnesium.
  • Poblano's daily need coverage for vitamin A is 408% higher.
  • Wild rice raw has 9 times less vitamin B6 than poblano. Poblano has 3.535mg of vitamin B6, while wild rice raw has 0.391mg.

We used Peppers, ancho, dried and Wild rice, raw types in this comparison.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 +190.5%
Contains more PotassiumPotassium +464.6%
Contains more IronIron +457.7%
Contains more MagnesiumMagnesium +56.6%
Contains more ZincZinc +319.7%
Contains more PhosphorusPhosphorus +115.4%
Contains less SodiumSodium -83.7%
~equal in Copper ~0.524mg
~equal in Manganese ~1.329mg
~equal in Selenium ~2.8µg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
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 +102100%
Contains more Vitamin B1Vitamin B1 +55.7%
Contains more Vitamin B2Vitamin B2 +760.7%
Contains more Vitamin B5Vitamin B5 +85.6%
Contains more Vitamin B6Vitamin B6 +804.1%
Contains more FolateFolate +37.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Wild rice raw DV% diff.
Vitamin B6 3.535mg 0.391mg 242%
Vitamin B2 2.255mg 0.262mg 153%
Vitamin A 1022µg 1µg 113%
Iron 10.93mg 1.96mg 112%
Fiber 21.6g 6.2g 62%
Potassium 2411mg 427mg 58%
Zinc 1.42mg 5.96mg 41%
Phosphorus 201mg 433mg 33%
Polyunsaturated fat 4.511g 0.676g 26%
Vitamin B5 1.993mg 1.074mg 18%
Magnesium 113mg 177mg 15%
Fats 8.2g 1.08g 11%
Carbs 51.42g 74.9g 8%
Folate 69µg 95µg 7%
Choline 35mg 6%
Protein 11.86g 14.73g 6%
Vitamin B1 0.179mg 0.115mg 5%
Vitamin E 0.82mg 5%
Calories 281kcal 357kcal 4%
Calcium 61mg 21mg 4%
Saturated fat 0.82g 0.156g 3%
Vitamin C 2mg 0mg 2%
Sodium 43mg 7mg 2%
Vitamin B3 6.403mg 6.733mg 2%
Copper 0.508mg 0.524mg 2%
Vitamin K 1.9µg 2%
Manganese 1.279mg 1.329mg 2%
Monounsaturated fat 0.492g 0.159g 1%
Net carbs 29.82g 68.7g N/A
Sugar 2.5g N/A
Selenium 2.9µg 2.8µg 0%
Tryptophan 0.155mg 0.179mg 0%
Threonine 0.425mg 0.469mg 0%
Isoleucine 0.373mg 0.618mg 0%
Leucine 0.605mg 1.018mg 0%
Lysine 0.515mg 0.629mg 0%
Methionine 0.142mg 0.438mg 0%
Phenylalanine 0.361mg 0.721mg 0%
Valine 0.489mg 0.858mg 0%
Histidine 0.232mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 FatsFats +659.3%
Contains more WaterWater +191.6%
Contains more OtherOther +285%
Contains more ProteinProtein +24.2%
Contains more CarbsCarbs +45.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 +209.4%
Contains more Poly. FatPolyunsaturated fat +567.3%
Contains less Sat. FatSaturated fat -81%

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.