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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 from 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% 1.1% 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 AVitamin A +∞%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat flour, white, tortilla mix, enriched Wild rice raw
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat flour, white, tortilla mix, enriched Wild rice raw Opinion
Calories 405kcal 357kcal Wheat flour, white, tortilla mix, enriched
Protein 9.66g 14.73g Wild rice raw
Fats 10.63g 1.08g Wheat flour, white, tortilla mix, enriched
Net carbs 67.14g 68.7g Wild rice raw
Carbs 67.14g 74.9g Wild rice raw
Magnesium 21mg 177mg Wild rice raw
Calcium 205mg 21mg Wheat flour, white, tortilla mix, enriched
Potassium 100mg 427mg Wild rice raw
Iron 7.05mg 1.96mg Wheat flour, white, tortilla mix, enriched
Sugar 2.5g Wheat flour, white, tortilla mix, enriched
Fiber 6.2g Wild rice raw
Copper 0.1mg 0.524mg Wild rice raw
Zinc 0.64mg 5.96mg Wild rice raw
Phosphorus 210mg 433mg Wild rice raw
Sodium 677mg 7mg Wild rice raw
Vitamin A 0IU 19IU Wild rice raw
Vitamin A 1µg Wild rice raw
Vitamin E 1.64mg 0.82mg Wheat flour, white, tortilla mix, enriched
Manganese 0.614mg 1.329mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin B1 0.735mg 0.115mg Wheat flour, white, tortilla mix, enriched
Vitamin B2 0.493mg 0.262mg Wheat flour, white, tortilla mix, enriched
Vitamin B3 5.82mg 6.733mg Wild rice raw
Vitamin B5 0.394mg 1.074mg Wild rice raw
Vitamin B6 0.04mg 0.391mg Wild rice raw
Vitamin K 1.1µg 1.9µg Wild rice raw
Folate 136µg 95µg Wheat flour, white, tortilla mix, enriched
Choline 11.1mg 35mg Wild rice raw
Saturated Fat 4.1g 0.156g Wild rice raw
Monounsaturated Fat 4.541g 0.159g Wheat flour, white, tortilla mix, enriched
Polyunsaturated fat 1.522g 0.676g Wheat flour, white, tortilla mix, enriched
Tryptophan 0.119mg 0.179mg Wild rice raw
Threonine 0.263mg 0.469mg Wild rice raw
Isoleucine 0.334mg 0.618mg Wild rice raw
Leucine 0.664mg 1.018mg Wild rice raw
Lysine 0.213mg 0.629mg Wild rice raw
Methionine 0.171mg 0.438mg Wild rice raw
Phenylalanine 0.486mg 0.721mg Wild rice raw
Valine 0.388mg 0.858mg Wild rice raw
Histidine 0.215mg 0.384mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flour, white, tortilla mix, enriched 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
45%
Wheat flour, white, tortilla mix, enriched
37%
Wild rice raw
Minerals Daily Need Coverage Score
66%
Wheat flour, white, tortilla mix, enriched
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 670mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 3.944g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Wheat flour, white, tortilla mix, enriched
Wheat flour, white, tortilla mix, enriched is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Wheat flour, white, tortilla mix, enriched
Wheat flour, white, tortilla mix, enriched is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.