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  6. Vegetable vs. Wild rice raw

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

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Important differences between vegetable and wild rice raw

  • Vegetable has more vitamin A; however, wild rice raw has more phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, folate, and vitamin B5.
  • Vegetable's daily need coverage for vitamin A is 85% more.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Wild rice, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +19%
Contains more MagnesiumMagnesium +704.5%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +139%
Contains more CopperCopper +531.3%
Contains more ZincZinc +1116.3%
Contains more PhosphorusPhosphorus +749%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +250.7%
Contains more SeleniumSelenium +833.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +21300%
Contains more Vitamin KVitamin K +1136.8%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +118.3%
Contains more Vitamin B3Vitamin B3 +691.2%
Contains more Vitamin B5Vitamin B5 +611.3%
Contains more Vitamin B6Vitamin B6 +428.4%
Contains more FolateFolate +400%
Contains more CholineCholine +45.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Wild rice raw DV% diff.
Phosphorus 51mg 433mg 55%
Zinc 0.49mg 5.96mg 50%
Copper 0.083mg 0.524mg 49%
Manganese 0.379mg 1.329mg 41%
Magnesium 22mg 177mg 37%
Vitamin B3 0.851mg 6.733mg 37%
Vitamin B6 0.074mg 0.391mg 24%
Vitamin A 214µg 1µg 24%
Protein 2.86g 14.73g 24%
Carbs 13.09g 74.9g 21%
Folate 19µg 95µg 19%
Vitamin B5 0.151mg 1.074mg 18%
Vitamin K 23.5µg 1.9µg 18%
Calories 65kcal 357kcal 15%
Iron 0.82mg 1.96mg 14%
Vitamin B2 0.12mg 0.262mg 11%
Potassium 169mg 427mg 8%
Fiber 4.4g 6.2g 7%
Selenium 0.3µg 2.8µg 5%
Polyunsaturated fat 0.072g 0.676g 4%
Vitamin B1 0.071mg 0.115mg 4%
Vitamin C 3.2mg 0mg 4%
Vitamin E 0.38mg 0.82mg 3%
Choline 24.1mg 35mg 2%
Sodium 35mg 7mg 1%
Saturated fat 0.031g 0.156g 1%
Fats 0.15g 1.08g 1%
Net carbs 8.69g 68.7g N/A
Calcium 25mg 21mg 0%
Sugar 3.12g 2.5g N/A
Monounsaturated fat 0.01g 0.159g 0%
Tryptophan 0.029mg 0.179mg 0%
Threonine 0.115mg 0.469mg 0%
Isoleucine 0.139mg 0.618mg 0%
Leucine 0.19mg 1.018mg 0%
Lysine 0.17mg 0.629mg 0%
Methionine 0.034mg 0.438mg 0%
Phenylalanine 0.12mg 0.721mg 0%
Valine 0.149mg 0.858mg 0%
Histidine 0.073mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 WaterWater +972.6%
Contains more ProteinProtein +415%
Contains more FatsFats +620%
Contains more CarbsCarbs +472.2%
Contains more OtherOther +128.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 less Sat. FatSaturated fat -80.1%
Contains more Mono. FatMonounsaturated fat +1490%
Contains more Poly. FatPolyunsaturated fat +838.9%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.