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  6. Saffron vs. Wild rice raw

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

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A recap on differences between saffron and wild rice raw

  • Saffron is higher in manganese, iron, vitamin C, vitamin B6, potassium, and magnesium, yet wild rice raw is higher in zinc, vitamin B3, phosphorus, and copper.
  • Saffron covers your daily manganese needs 1177% more than wild rice raw.
  • The glycemic index of wild rice raw is lower.

Food varieties used in this article are Spices, saffron and Wild rice, raw.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 MagnesiumMagnesium +49.2%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +303.7%
Contains more IronIron +466.3%
Contains more ManganeseManganese +2037.5%
Contains more SeleniumSelenium +100%
Contains more CopperCopper +59.8%
Contains more ZincZinc +446.8%
Contains more PhosphorusPhosphorus +71.8%
Contains less SodiumSodium -95.3%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 +2600%
Contains more Vitamin B6Vitamin B6 +158.3%
Contains more Vitamin B3Vitamin B3 +361.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~95µg

All nutrients comparison - raw data values

Nutrient Saffron Wild rice raw DV% diff.
Manganese 28.408mg 1.329mg 1177%
Iron 11.1mg 1.96mg 114%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0.391mg 48%
Zinc 1.09mg 5.96mg 44%
Potassium 1724mg 427mg 38%
Vitamin B3 1.46mg 6.733mg 33%
Phosphorus 252mg 433mg 26%
Copper 0.328mg 0.524mg 22%
Vitamin B5 1.074mg 21%
Magnesium 264mg 177mg 21%
Calcium 111mg 21mg 9%
Polyunsaturated fat 2.067g 0.676g 9%
Fiber 3.9g 6.2g 9%
Protein 11.43g 14.73g 7%
Saturated fat 1.586g 0.156g 7%
Fats 5.85g 1.08g 7%
Sodium 148mg 7mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Selenium 5.6µg 2.8µg 5%
Vitamin A 27µg 1µg 3%
Carbs 65.37g 74.9g 3%
Vitamin K 1.9µg 2%
Calories 310kcal 357kcal 2%
Monounsaturated fat 0.429g 0.159g 1%
Folate 93µg 95µg 1%
Net carbs 61.47g 68.7g N/A
Sugar 2.5g N/A
Vitamin B1 0.115mg 0.115mg 0%
Vitamin B2 0.267mg 0.262mg 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%
Omega-3 - DPA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +441.7%
Contains more WaterWater +53.4%
Contains more OtherOther +256.2%
Contains more ProteinProtein +28.9%
Contains more CarbsCarbs +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +169.8%
Contains more Poly. FatPolyunsaturated fat +205.8%
Contains less Sat. FatSaturated fat -90.2%

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.