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  6. Spanish rice vs. Wild rice raw

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

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A recap on differences between Spanish rice and Wild rice raw

  • Wild rice raw is higher than Spanish rice in Phosphorus, Copper, Zinc, Manganese, Magnesium, Vitamin B3, Vitamin B6, Fiber, and Vitamin B2.
  • Wild rice raw covers your daily Phosphorus needs 54% more than Spanish rice.
  • Spanish rice contains 75 times more Sodium than Wild rice raw. While Spanish rice contains 528mg of Sodium, Wild rice raw contains only 7mg.

Food varieties used in this article are Restaurant, Mexican, spanish rice and Wild rice, raw.

Infographic

Spanish rice 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 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
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 SeleniumSelenium +164.3%
Contains more MagnesiumMagnesium +1261.5%
Contains more PotassiumPotassium +268.1%
Contains more IronIron +70.4%
Contains more CopperCopper +706.2%
Contains more ZincZinc +1141.7%
Contains more PhosphorusPhosphorus +659.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +240.8%
~equal in Calcium ~21mg

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 0.33% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +426.3%
Contains more Vitamin B1Vitamin B1 +59.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +584.2%
Contains more Vitamin EVitamin E +36.7%
Contains more Vitamin B2Vitamin B2 +254.1%
Contains more Vitamin B3Vitamin B3 +183.1%
Contains more Vitamin B5Vitamin B5 +158.8%
Contains more Vitamin B6Vitamin B6 +376.8%
Contains more FolateFolate +90%
Contains more CholineCholine +284.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 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 +389.8%
Contains more WaterWater +654.4%
Contains more OtherOther +13.1%
Contains more ProteinProtein +349.1%
Contains more CarbsCarbs +140.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 31% 48%
Saturated Fat: Sat. Fat 1.005 g
Monounsaturated Fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 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 +850.3%
Contains more Poly. FatPolyunsaturated fat +242.8%
Contains less Sat. FatSaturated Fat -84.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +76.3%
~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.
Spanish rice Wild rice raw
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spanish rice Wild rice raw Opinion
Calories 185kcal 357kcal Wild rice raw
Protein 3.28g 14.73g Wild rice raw
Fats 5.29g 1.08g Spanish rice
Vitamin C 0.1mg 0mg Spanish rice
Net carbs 29.96g 68.7g Wild rice raw
Carbs 31.16g 74.9g Wild rice raw
Magnesium 13mg 177mg Wild rice raw
Calcium 20mg 21mg Wild rice raw
Potassium 116mg 427mg Wild rice raw
Iron 1.15mg 1.96mg Wild rice raw
Sugar 1.3g 2.5g Spanish rice
Fiber 1.2g 6.2g Wild rice raw
Copper 0.065mg 0.524mg Wild rice raw
Zinc 0.48mg 5.96mg Wild rice raw
Starch 27.55g Spanish rice
Phosphorus 57mg 433mg Wild rice raw
Sodium 528mg 7mg Wild rice raw
Vitamin A 100IU 19IU Spanish rice
Vitamin A 6µg 1µg Spanish rice
Vitamin E 0.6mg 0.82mg Wild rice raw
Manganese 0.39mg 1.329mg Wild rice raw
Selenium 7.4µg 2.8µg Spanish rice
Vitamin B1 0.183mg 0.115mg Spanish rice
Vitamin B2 0.074mg 0.262mg Wild rice raw
Vitamin B3 2.378mg 6.733mg Wild rice raw
Vitamin B5 0.415mg 1.074mg Wild rice raw
Vitamin B6 0.082mg 0.391mg Wild rice raw
Vitamin B12 0.08µg 0µg Spanish rice
Vitamin K 13µg 1.9µg Spanish rice
Folate 50µg 95µg Wild rice raw
Trans Fat 0.07g Wild rice raw
Choline 9.1mg 35mg Wild rice raw
Saturated Fat 1.005g 0.156g Wild rice raw
Monounsaturated Fat 1.511g 0.159g Spanish rice
Polyunsaturated fat 2.317g 0.676g Spanish rice
Tryptophan 0.044mg 0.179mg Wild rice raw
Threonine 0.098mg 0.469mg Wild rice raw
Isoleucine 0.109mg 0.618mg Wild rice raw
Leucine 0.24mg 1.018mg Wild rice raw
Lysine 0.131mg 0.629mg Wild rice raw
Methionine 0.071mg 0.438mg Wild rice raw
Phenylalanine 153mg 0.721mg Spanish rice
Valine 0.137mg 0.858mg Wild rice raw
Histidine 0.071mg 0.384mg Wild rice raw
Fructose 0.42g Spanish rice
Omega-3 - ALA 0.238g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice 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
20%
Spanish rice
37%
Wild rice raw
Minerals Daily Need Coverage Score
29%
Spanish rice
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 521mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.849g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 1.2g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.