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  6. Wild rice raw vs. Arrowroot

Wild rice raw vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and arrowroot

  • Wild rice raw is higher in manganese, zinc, phosphorus, copper, magnesium, vitamin B3, fiber, vitamin B5, and vitamin B2, yet arrowroot is higher in folate.
  • Arrowroot covers your daily folate needs 61% more than wild rice raw.
  • Wild rice raw contains 9 times more zinc than arrowroot. While wild rice raw contains 5.96mg of zinc, arrowroot contains only 0.63mg.

Food varieties used in this article are Wild rice, raw and Arrowroot, raw.

Infographic

Wild rice raw vs Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +250%
Contains more CopperCopper +333.1%
Contains more ZincZinc +846%
Contains more PhosphorusPhosphorus +341.8%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +663.8%
Contains more SeleniumSelenium +300%
Contains more IronIron +13.3%
~equal in Potassium ~454mg

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +344.1%
Contains more Vitamin B3Vitamin B3 +297.7%
Contains more Vitamin B5Vitamin B5 +267.8%
Contains more Vitamin B6Vitamin B6 +47%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more FolateFolate +255.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Arrowroot DV% diff.
Folate 95µg 338µg 61%
Manganese 1.329mg 0.174mg 50%
Phosphorus 433mg 98mg 48%
Zinc 5.96mg 0.63mg 48%
Copper 0.524mg 0.121mg 45%
Magnesium 177mg 25mg 36%
Vitamin B3 6.733mg 1.693mg 32%
Carbs 74.9g 13.39g 21%
Protein 14.73g 4.24g 21%
Fiber 6.2g 1.3g 20%
Vitamin B5 1.074mg 0.292mg 16%
Vitamin B2 0.262mg 0.059mg 16%
Calories 357kcal 65kcal 15%
Vitamin B6 0.391mg 0.266mg 10%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 0.092g 4%
Selenium 2.8µg 0.7µg 4%
Iron 1.96mg 2.22mg 3%
Vitamin K 1.9µg 2%
Vitamin B1 0.115mg 0.143mg 2%
Vitamin C 0mg 1.9mg 2%
Calcium 21mg 6mg 2%
Fats 1.08g 0.2g 1%
Sodium 7mg 26mg 1%
Potassium 427mg 454mg 1%
Saturated fat 0.156g 0.039g 1%
Net carbs 68.7g 12.09g N/A
Sugar 2.5g N/A
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.159g 0.004g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +247.4%
Contains more FatsFats +440%
Contains more CarbsCarbs +459.4%
Contains more WaterWater +940.6%
~equal in Other ~1.42g

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +3875%
Contains more Poly. FatPolyunsaturated fat +634.8%
Contains less Sat. FatSaturated fat -75%

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.