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  6. Spread vs. Wild rice raw

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

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Differences between spread and wild rice raw

  • Spread has more vitamin B12, while wild rice raw has more manganese, phosphorus, zinc, copper, magnesium, vitamin B3, and fiber.
  • Wild rice raw's daily need coverage for manganese is 57% higher.
  • The amount of sodium in wild rice raw is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Sandwich spread, pork, beef and Wild rice, raw.

Infographic

Spread 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.
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +246.4%
Contains more MagnesiumMagnesium +2112.5%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +288.2%
Contains more IronIron +148.1%
Contains more CopperCopper +303.1%
Contains more ZincZinc +484.3%
Contains more PhosphorusPhosphorus +633.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +5011.5%

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.
Spread
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +2500%
Contains more Vitamin EVitamin E +112.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +49.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +78%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +289.2%
Contains more Vitamin B5Vitamin B5 +149.8%
Contains more Vitamin B6Vitamin B6 +225.8%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +4650%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spread Wild rice raw DV% diff.
Manganese 0.026mg 1.329mg 57%
Phosphorus 59mg 433mg 53%
Vitamin B12 1.12µg 0µg 47%
Zinc 1.02mg 5.96mg 45%
Sodium 1013mg 7mg 44%
Copper 0.13mg 0.524mg 44%
Magnesium 8mg 177mg 40%
Vitamin B3 1.73mg 6.733mg 31%
Saturated fat 5.977g 0.156g 26%
Fats 17.34g 1.08g 25%
Fiber 0.2g 6.2g 24%
Folate 2µg 95µg 23%
Vitamin B6 0.12mg 0.391mg 21%
Carbs 11.94g 74.9g 21%
Monounsaturated fat 7.584g 0.159g 19%
Iron 0.79mg 1.96mg 15%
Protein 7.66g 14.73g 14%
Cholesterol 38mg 0mg 13%
Vitamin B5 0.43mg 1.074mg 13%
Polyunsaturated fat 2.565g 0.676g 13%
Selenium 9.7µg 2.8µg 13%
Vitamin B2 0.134mg 0.262mg 10%
Potassium 110mg 427mg 9%
Calories 235kcal 357kcal 6%
Vitamin E 1.74mg 0.82mg 6%
Vitamin B1 0.172mg 0.115mg 5%
Choline 62.3mg 35mg 5%
Vitamin A 26µg 1µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Calcium 12mg 21mg 1%
Net carbs 11.74g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin K 1.6µg 1.9µg 0%
Tryptophan 0.082mg 0.179mg 0%
Threonine 0.334mg 0.469mg 0%
Isoleucine 0.334mg 0.618mg 0%
Leucine 0.6mg 1.018mg 0%
Lysine 0.663mg 0.629mg 0%
Methionine 0.196mg 0.438mg 0%
Phenylalanine 0.301mg 0.721mg 0%
Valine 0.356mg 0.858mg 0%
Histidine 0.279mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +1505.6%
Contains more WaterWater +676.8%
Contains more OtherOther +81.7%
Contains more ProteinProtein +92.3%
Contains more CarbsCarbs +527.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +4669.8%
Contains more Poly. FatPolyunsaturated fat +279.4%
Contains less Sat. FatSaturated fat -97.4%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.