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  6. Wheat flour, white, tortilla mix, enriched vs. Wild rice raw

Wheat flour, white, tortilla mix, enriched vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between wheat flour, white, tortilla mix, enriched and wild rice raw

  • Wheat flour, white, tortilla mix, enriched is richer in iron and vitamin B1, yet wild rice raw is richer in zinc, copper, magnesium, phosphorus, manganese, and vitamin B6.
  • Daily need coverage for iron for wheat flour, white, tortilla mix, enriched is 64% higher.
  • Wheat flour, white, tortilla mix, enriched contains 97 times more sodium than wild rice raw. Wheat flour, white, tortilla mix, enriched contains 677mg of sodium, while wild rice raw contains 7mg.

Food types used in this article are Wheat flour, white, tortilla mix, enriched and Wild rice, raw.

Infographic

Wheat flour, white, tortilla mix, enriched 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 15% 62% 8.8% 264% 33% 17% 90% 88% 80% 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 more CalciumCalcium +876.2%
Contains more IronIron +259.7%
Contains more MagnesiumMagnesium +742.9%
Contains more PotassiumPotassium +327%
Contains more CopperCopper +424%
Contains more ZincZinc +831.3%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +116.4%

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% 33% 0% 184% 114% 109% 24% 9.2% 0% 2.8% 102% 6.1%
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 +100%
Contains more Vitamin B1Vitamin B1 +539.1%
Contains more Vitamin B2Vitamin B2 +88.2%
Contains more FolateFolate +43.2%
Contains more Vitamin B3Vitamin B3 +15.7%
Contains more Vitamin B5Vitamin B5 +172.6%
Contains more Vitamin B6Vitamin B6 +877.5%
Contains more Vitamin KVitamin K +72.7%
Contains more CholineCholine +215.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flour, white, tortilla mix, enriched Wild rice raw DV% diff.
Iron 7.05mg 1.96mg 64%
Vitamin B1 0.735mg 0.115mg 52%
Zinc 0.64mg 5.96mg 48%
Copper 0.1mg 0.524mg 47%
Magnesium 21mg 177mg 37%
Phosphorus 210mg 433mg 32%
Manganese 0.614mg 1.329mg 31%
Sodium 677mg 7mg 29%
Vitamin B6 0.04mg 0.391mg 27%
Fiber 6.2g 25%
Vitamin B2 0.493mg 0.262mg 18%
Saturated fat 4.1g 0.156g 18%
Calcium 205mg 21mg 18%
Fats 10.63g 1.08g 15%
Vitamin B5 0.394mg 1.074mg 14%
Monounsaturated fat 4.541g 0.159g 11%
Folate 136µg 95µg 10%
Potassium 100mg 427mg 10%
Protein 9.66g 14.73g 10%
Vitamin B3 5.82mg 6.733mg 6%
Polyunsaturated fat 1.522g 0.676g 6%
Selenium 2.8µg 5%
Vitamin E 1.64mg 0.82mg 5%
Choline 11.1mg 35mg 4%
Carbs 67.14g 74.9g 3%
Calories 405kcal 357kcal 2%
Vitamin K 1.1µg 1.9µg 1%
Net carbs 67.14g 68.7g N/A
Sugar 2.5g N/A
Vitamin A 1µg 0%
Tryptophan 0.119mg 0.179mg 0%
Threonine 0.263mg 0.469mg 0%
Isoleucine 0.334mg 0.618mg 0%
Leucine 0.664mg 1.018mg 0%
Lysine 0.213mg 0.629mg 0%
Methionine 0.171mg 0.438mg 0%
Phenylalanine 0.486mg 0.721mg 0%
Valine 0.388mg 0.858mg 0%
Histidine 0.215mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 11% 67% 10% 2%
Protein: 9.66 g
Fats: 10.63 g
Carbs: 67.14 g
Water: 10.08 g
Other: 2.49 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 +884.3%
Contains more WaterWater +29.9%
Contains more OtherOther +62.7%
Contains more ProteinProtein +52.5%
Contains more CarbsCarbs +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 45% 15%
Saturated fat: Sat. Fat 4.1 g
Monounsaturated fat: Mono. Fat 4.541 g
Polyunsaturated fat: Poly. Fat 1.522 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 +2756%
Contains more Poly. FatPolyunsaturated fat +125.1%
Contains less Sat. FatSaturated fat -96.2%

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. Wheat flour, white, tortilla mix, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169724/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.