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  6. Wild rice raw vs. Apple strudel

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

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Important differences between wild rice raw and apple strudel

  • Apple strudel has less phosphorus, copper, zinc, manganese, vitamin B3, magnesium, vitamin B6, iron, vitamin B2, and folate.
  • Wild rice raw's daily need coverage for phosphorus is 57% more.
  • Wild rice raw has 31 times more zinc than apple strudel. Wild rice raw has 5.96mg of zinc, while apple strudel has 0.19mg.

The food varieties used in the comparison are Wild rice, raw and Strudel, apple.

Infographic

Wild rice raw vs Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +1866.7%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +186.6%
Contains more IronIron +366.7%
Contains more CopperCopper +1646.7%
Contains more ZincZinc +3036.8%
Contains more PhosphorusPhosphorus +1212.1%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +599.5%
Contains more SeleniumSelenium +117.9%

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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +948%
Contains more Vitamin B3Vitamin B3 +1940.3%
Contains more Vitamin B5Vitamin B5 +297.8%
Contains more Vitamin B6Vitamin B6 +750%
Contains more FolateFolate +239.3%
Contains more CholineCholine +101.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +73.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Apple strudel DV% diff.
Phosphorus 433mg 33mg 57%
Copper 0.524mg 0.03mg 55%
Zinc 5.96mg 0.19mg 52%
Manganese 1.329mg 0.19mg 50%
Vitamin B3 6.733mg 0.33mg 40%
Magnesium 177mg 9mg 40%
Polyunsaturated fat 0.676g 5.315g 31%
Vitamin B6 0.391mg 0.046mg 27%
Protein 14.73g 3.3g 23%
Iron 1.96mg 0.42mg 19%
Vitamin B2 0.262mg 0.025mg 18%
Folate 95µg 28µg 17%
Fiber 6.2g 2.2g 16%
Vitamin B5 1.074mg 0.27mg 16%
Fats 1.08g 11.2g 16%
Carbs 74.9g 41.1g 11%
Saturated fat 0.156g 2.044g 9%
Vitamin B12 0µg 0.22µg 9%
Potassium 427mg 149mg 8%
Monounsaturated fat 0.159g 3.267g 8%
Lysine 0.629mg 153mg 7%
Sodium 7mg 135mg 6%
Selenium 2.8µg 6.1µg 6%
Vitamin B1 0.115mg 0.04mg 6%
Calories 357kcal 274kcal 4%
Vitamin E 0.82mg 1.42mg 4%
Choline 35mg 17.4mg 3%
Vitamin C 0mg 1.7mg 2%
Cholesterol 0mg 6mg 2%
Vitamin K 1.9µg 2.9µg 1%
Calcium 21mg 15mg 1%
Vitamin A 1µg 6µg 1%
Net carbs 68.7g 38.9g N/A
Sugar 2.5g 25.75g N/A
Tryptophan 0.179mg 0.039mg 0%
Threonine 0.469mg 0.119mg 0%
Isoleucine 0.618mg 0.147mg 0%
Leucine 1.018mg 0.257mg 0%
Methionine 0.438mg 0.067mg 0%
Phenylalanine 0.721mg 0.151mg 0%
Valine 0.858mg 0.164mg 0%
Histidine 0.384mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more ProteinProtein +346.4%
Contains more CarbsCarbs +82.2%
Contains more OtherOther +70%
Contains more FatsFats +937%
Contains more WaterWater +460.6%

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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +1954.7%
Contains more Poly. FatPolyunsaturated fat +686.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.