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  6. Vegetable oil vs. Wild rice raw

Vegetable oil vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between vegetable oil and wild rice raw

  • Vegetable oil has more vitamin E; however, wild rice raw is higher in phosphorus, copper, manganese, zinc, magnesium, vitamin B3, vitamin B6, and fiber.
  • Vegetable oil covers your daily need for vitamin E, 93% more than wild rice raw.
  • Vegetable oil has 92 times more saturated fat than wild rice raw. While vegetable oil has 14.367g of saturated fat, wild rice raw has only 0.156g.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Oil, corn, peanut, and olive and Wild rice, raw.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1407.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +29700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 EVitamin E +1702.4%
Contains more Vitamin KVitamin K +1005.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +17400%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Wild rice raw DV% diff.
Polyunsaturated fat 33.033g 0.676g 216%
Fats 100g 1.08g 152%
Monounsaturated fat 48.033g 0.159g 120%
Vitamin E 14.78mg 0.82mg 93%
Saturated fat 14.367g 0.156g 65%
Phosphorus 0mg 433mg 62%
Copper 0mg 0.524mg 58%
Manganese 0mg 1.329mg 58%
Zinc 0.02mg 5.96mg 54%
Vitamin B3 0mg 6.733mg 42%
Magnesium 0mg 177mg 42%
Vitamin B6 0mg 0.391mg 30%
Protein 0g 14.73g 29%
Calories 884kcal 357kcal 26%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Folate 0µg 95µg 24%
Iron 0.13mg 1.96mg 23%
Vitamin B5 0mg 1.074mg 21%
Vitamin B2 0mg 0.262mg 20%
Vitamin K 21µg 1.9µg 16%
Potassium 0mg 427mg 13%
Vitamin B1 0mg 0.115mg 10%
Choline 0.2mg 35mg 6%
Selenium 0µg 2.8µg 5%
Calcium 0mg 21mg 2%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Sodium 0mg 7mg 0%
Vitamin A 0µg 1µg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +9159.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +30109.4%
Contains more Poly. FatPolyunsaturated fat +4786.5%
Contains less Sat. FatSaturated fat -98.9%

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.