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  6. Wild rice raw vs. Apple pie

Wild rice raw vs. Apple pie — In-Depth Nutrition Comparison

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Differences between wild rice raw and apple pie

  • Apple pie contains less phosphorus, copper, zinc, manganese, magnesium, vitamin B3, vitamin B6, folate, vitamin B5, and fiber than wild rice raw.
  • Wild rice raw's daily need coverage for phosphorus is 58% higher.
  • Apple pie contains 37 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while apple pie contains 0.16mg.
  • Apple pie has a lower glycemic index. The glycemic index of apple pie is 41, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Wild rice, raw and Pie, apple, commercially prepared, unenriched flour.

Infographic

Wild rice raw vs Apple pie 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +2428.6%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +556.9%
Contains more IronIron +62%
Contains more CopperCopper +1039.1%
Contains more ZincZinc +3625%
Contains more PhosphorusPhosphorus +1704.2%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +630.2%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +499.6%
Contains more Vitamin B5Vitamin B5 +802.5%
Contains more Vitamin B6Vitamin B6 +928.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2275%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Apple pie DV% diff.
Phosphorus 433mg 24mg 58%
Zinc 5.96mg 0.16mg 53%
Copper 0.524mg 0.046mg 53%
Manganese 1.329mg 0.182mg 50%
Magnesium 177mg 7mg 40%
Vitamin B3 6.733mg 1.123mg 35%
Vitamin B6 0.391mg 0.038mg 27%
Protein 14.73g 1.9g 26%
Folate 95µg 4µg 23%
Vitamin B5 1.074mg 0.119mg 19%
Fiber 6.2g 1.6g 18%
Saturated fat 0.156g 3.797g 17%
Fats 1.08g 11g 15%
Carbs 74.9g 34g 14%
Potassium 427mg 65mg 11%
Monounsaturated fat 0.159g 4.388g 11%
Sodium 7mg 266mg 11%
Polyunsaturated fat 0.676g 2.198g 10%
Iron 1.96mg 1.21mg 9%
Vitamin B2 0.262mg 0.158mg 8%
Calories 357kcal 237kcal 6%
Choline 35mg 6%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Vitamin C 0mg 3.2mg 4%
Vitamin A 1µg 29µg 3%
Vitamin B1 0.115mg 0.134mg 2%
Vitamin K 1.9µg 2%
Calcium 21mg 11mg 1%
Net carbs 68.7g 32.4g N/A
Sugar 2.5g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.179mg 0.026mg 0%
Threonine 0.469mg 0.054mg 0%
Isoleucine 0.618mg 0.073mg 0%
Leucine 1.018mg 0.129mg 0%
Lysine 0.629mg 0.07mg 0%
Methionine 0.438mg 0.032mg 0%
Phenylalanine 0.721mg 0.088mg 0%
Valine 0.858mg 0.084mg 0%
Histidine 0.384mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +675.3%
Contains more CarbsCarbs +120.3%
Contains more OtherOther +70%
Contains more FatsFats +918.5%
Contains more WaterWater +572.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +2659.7%
Contains more Poly. FatPolyunsaturated fat +225.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.