Wild rice raw vs. Almonds — In-Depth Nutrition Comparison
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How are wild rice raw and almonds different?
- Wild rice raw is higher in zinc and vitamin B6; however, almonds are richer in vitamin E, vitamin B2, copper, manganese, fiber, calcium, magnesium, and iron.
- Daily need coverage for vitamin E for almonds is 165% higher.
- Wild rice raw contains 3 times more vitamin B6 than almonds. While wild rice raw contains 0.391mg of vitamin B6, almonds contain only 0.137mg.
- Almonds have a lower glycemic index (0) than wild rice raw (57).
Wild rice, raw and Nuts, almonds are the varieties used in this article.
Infographic
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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.
| Contains more ZincZinc | +91% |
| Contains more MagnesiumMagnesium | +52.5% |
| Contains more CalciumCalcium | +1181% |
| Contains more PotassiumPotassium | +71.7% |
| Contains more IronIron | +89.3% |
| Contains more CopperCopper | +96.8% |
| Contains more PhosphorusPhosphorus | +11.1% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +64% |
| Contains more SeleniumSelenium | +46.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +86.1% |
| Contains more Vitamin B5Vitamin B5 | +128% |
| Contains more Vitamin B6Vitamin B6 | +185.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +115.9% |
| Contains more Vitamin EVitamin E | +3025.6% |
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B2Vitamin B2 | +334.4% |
| Contains more CholineCholine | +48.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.82mg | 25.63mg | 165% |
| Polyunsaturated fat | 0.676g | 12.329g | 78% |
| Monounsaturated fat | 0.159g | 31.551g | 78% |
| Fats | 1.08g | 49.93g | 75% |
| Vitamin B2 | 0.262mg | 1.138mg | 67% |
| Copper | 0.524mg | 1.031mg | 56% |
| Manganese | 1.329mg | 2.179mg | 37% |
| Zinc | 5.96mg | 3.12mg | 26% |
| Calcium | 21mg | 269mg | 25% |
| Fiber | 6.2g | 12.5g | 25% |
| Magnesium | 177mg | 270mg | 22% |
| Iron | 1.96mg | 3.71mg | 22% |
| Vitamin B6 | 0.391mg | 0.137mg | 20% |
| Vitamin B3 | 6.733mg | 3.618mg | 19% |
| Carbs | 74.9g | 21.55g | 18% |
| Saturated fat | 0.156g | 3.802g | 17% |
| Folate | 95µg | 44µg | 13% |
| Protein | 14.73g | 21.15g | 13% |
| Vitamin B5 | 1.074mg | 0.471mg | 12% |
| Calories | 357kcal | 579kcal | 11% |
| Potassium | 427mg | 733mg | 9% |
| Vitamin B1 | 0.115mg | 0.205mg | 8% |
| Phosphorus | 433mg | 481mg | 7% |
| Choline | 35mg | 52.1mg | 3% |
| Selenium | 2.8µg | 4.1µg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Net carbs | 68.7g | 9.05g | N/A |
| Sugar | 2.5g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 7mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.179mg | 0.211mg | 0% |
| Threonine | 0.469mg | 0.601mg | 0% |
| Isoleucine | 0.618mg | 0.751mg | 0% |
| Leucine | 1.018mg | 1.473mg | 0% |
| Lysine | 0.629mg | 0.568mg | 0% |
| Methionine | 0.438mg | 0.157mg | 0% |
| Phenylalanine | 0.721mg | 1.132mg | 0% |
| Valine | 0.858mg | 0.855mg | 0% |
| Histidine | 0.384mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more CarbsCarbs | +247.6% |
| Contains more WaterWater | +76% |
| Contains more ProteinProtein | +43.6% |
| Contains more FatsFats | +4523.1% |
| Contains more OtherOther | +93.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +19743.4% |
| Contains more Poly. FatPolyunsaturated fat | +1723.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +489.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g