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  6. Sweet roll vs. Wild rice raw

Sweet roll vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between sweet roll and wild rice raw

  • Sweet roll is richer in selenium and vitamin B1, yet wild rice raw is richer in phosphorus, zinc, copper, manganese, magnesium, vitamin B3, and vitamin B6.
  • Daily need coverage for phosphorus for wild rice raw is 51% higher.
  • Sweet roll has a lower glycemic index than wild rice raw.

Food types used in this article are Sweet rolls, cinnamon, commercially prepared with raisins and Wild rice, raw.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +242.9%
Contains more SeleniumSelenium +507.1%
Contains more MagnesiumMagnesium +941.2%
Contains more PotassiumPotassium +284.7%
Contains more IronIron +22.5%
Contains more CopperCopper +495.5%
Contains more ZincZinc +910.2%
Contains more PhosphorusPhosphorus +469.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +343%

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% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +6100%
Contains more Vitamin EVitamin E +142.7%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +131.6%
Contains more CholineCholine +18%
Contains more Vitamin B3Vitamin B3 +182.4%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more Vitamin B6Vitamin B6 +265.4%
Contains more FolateFolate +31.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +1418.5%
Contains more WaterWater +219.6%
Contains more ProteinProtein +137.6%
Contains more CarbsCarbs +47.2%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +2917%
Contains more Poly. FatPolyunsaturated fat +1005.5%
Contains less Sat. FatSaturated fat -94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet roll Wild rice raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sweet roll Wild rice raw DV% diff.
Phosphorus 76mg 433mg 51%
Zinc 0.59mg 5.96mg 49%
Copper 0.088mg 0.524mg 48%
Polyunsaturated fat 7.473g 0.676g 45%
Manganese 0.3mg 1.329mg 45%
Magnesium 17mg 177mg 38%
Vitamin B3 2.384mg 6.733mg 27%
Selenium 17µg 2.8µg 26%
Fats 16.4g 1.08g 24%
Vitamin B6 0.107mg 0.391mg 22%
Cholesterol 66mg 0mg 22%
Protein 6.2g 14.73g 17%
Vitamin B1 0.324mg 0.115mg 17%
Fiber 2.4g 6.2g 15%
Sodium 304mg 7mg 13%
Saturated fat 3.079g 0.156g 13%
Vitamin B5 0.406mg 1.074mg 13%
Monounsaturated fat 4.797g 0.159g 12%
Potassium 111mg 427mg 9%
Vitamin E 1.99mg 0.82mg 8%
Carbs 50.9g 74.9g 8%
Vitamin A 62µg 1µg 7%
Folate 72µg 95µg 6%
Vitamin B12 0.14µg 0µg 6%
Iron 1.6mg 1.96mg 5%
Calcium 72mg 21mg 5%
Vitamin C 2mg 0mg 2%
Vitamin K 4.4µg 1.9µg 2%
Calories 372kcal 357kcal 1%
Choline 41.3mg 35mg 1%
Net carbs 48.5g 68.7g N/A
Sugar 31.73g 2.5g N/A
Vitamin B2 0.265mg 0.262mg 0%
Tryptophan 0.074mg 0.179mg 0%
Threonine 0.211mg 0.469mg 0%
Isoleucine 0.259mg 0.618mg 0%
Leucine 0.458mg 1.018mg 0%
Lysine 0.243mg 0.629mg 0%
Methionine 0.117mg 0.438mg 0%
Phenylalanine 0.3mg 0.721mg 0%
Valine 0.291mg 0.858mg 0%
Histidine 0.145mg 0.384mg 0%
Omega-3 - DHA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
37%
Wild rice raw
Minerals Daily Need Coverage Score
35%
Sweet roll
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 29.23g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 2.923g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.