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  6. Potato bread vs. Wild rice raw

Potato bread vs. Wild rice raw — In-Depth Nutrition Comparison

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How are potato bread and wild rice raw different?

  • Potato bread is higher in calcium and selenium; however, wild rice raw is richer in copper, manganese, zinc, magnesium, vitamin B3, vitamin B6, and vitamin B2.
  • Daily need coverage for copper for wild rice raw is 48% higher.
  • Potato bread contains 54 times more sodium than wild rice raw. While potato bread contains 375mg of sodium, wild rice raw contains only 7mg.

Bread, potato and Wild rice, raw are the varieties used in this article.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +795.2%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +14.8%
Contains more SeleniumSelenium +239.3%
Contains more MagnesiumMagnesium +532.1%
Contains more CopperCopper +457.4%
Contains more ZincZinc +313.9%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +425.3%

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.
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 AVitamin A +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +63.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +257.9%
Contains more FolateFolate +32.6%
Contains more Vitamin EVitamin E +74.5%
Contains more Vitamin B2Vitamin B2 +147.2%
Contains more Vitamin B3Vitamin B3 +438.6%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more CholineCholine +90.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Potato bread Wild rice raw DV% diff.
Copper 0.094mg 0.524mg 48%
Manganese 0.253mg 1.329mg 47%
Zinc 1.44mg 5.96mg 41%
Magnesium 28mg 177mg 35%
Vitamin B3 1.25mg 6.733mg 34%
Calcium 188mg 21mg 17%
Sodium 375mg 7mg 16%
Selenium 9.5µg 2.8µg 12%
Vitamin B2 0.106mg 0.262mg 12%
Vitamin B6 0.232mg 0.391mg 12%
Potassium 718mg 427mg 9%
Carbs 47.07g 74.9g 9%
Phosphorus 369mg 433mg 9%
Folate 126µg 95µg 8%
Vitamin B12 0.15µg 0µg 6%
Vitamin B1 0.188mg 0.115mg 6%
Vitamin B5 0.817mg 1.074mg 5%
Polyunsaturated fat 0g 0.676g 5%
Calories 266kcal 357kcal 5%
Vitamin K 6.8µg 1.9µg 4%
Protein 12.5g 14.73g 4%
Iron 2.25mg 1.96mg 4%
Vitamin A 24µg 1µg 3%
Fats 3.13g 1.08g 3%
Choline 18.4mg 35mg 3%
Vitamin E 0.47mg 0.82mg 2%
Vitamin D 0.1µg 0µg 1%
Saturated fat 0g 0.156g 1%
Net carbs 40.77g 68.7g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 2.5g N/A
Fiber 6.3g 6.2g 0%
Monounsaturated fat 0g 0.159g 0%
Tryptophan 0.081mg 0.179mg 0%
Threonine 0.224mg 0.469mg 0%
Isoleucine 0.268mg 0.618mg 0%
Leucine 0.44mg 1.018mg 0%
Lysine 0.311mg 0.629mg 0%
Methionine 0.112mg 0.438mg 0%
Phenylalanine 0.285mg 0.721mg 0%
Valine 0.305mg 0.858mg 0%
Histidine 0.143mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +189.8%
Contains more WaterWater +332.3%
Contains more OtherOther +145.1%
Contains more ProteinProtein +17.8%
Contains more CarbsCarbs +59.1%

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.