Wild rice raw vs. Avocado — In-Depth Nutrition Comparison
Compare
A recap on differences between wild rice raw and avocadoes
- Wild rice raw is higher in phosphorus, manganese, zinc, copper, magnesium, vitamin B3, iron, and vitamin B6, yet avocadoes are higher in vitamin K and vitamin C.
- Wild rice raw covers your daily phosphorus needs 54% more than avocadoes.
- Wild rice raw contains 9 times more manganese than avocadoes. While wild rice raw contains 1.329mg of manganese, avocadoes contain only 0.142mg.
- The glycemic index of avocadoes is lower.
Food varieties used in this article are Wild rice, raw and Avocados, raw, all commercial varieties.
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.
| Contains more MagnesiumMagnesium | +510.3% |
| Contains more CalciumCalcium | +75% |
| Contains more IronIron | +256.4% |
| Contains more CopperCopper | +175.8% |
| Contains more ZincZinc | +831.3% |
| Contains more PhosphorusPhosphorus | +732.7% |
| Contains more ManganeseManganese | +835.9% |
| Contains more SeleniumSelenium | +600% |
| Contains more PotassiumPotassium | +13.6% |
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 B1Vitamin B1 | +71.6% |
| Contains more Vitamin B2Vitamin B2 | +101.5% |
| Contains more Vitamin B3Vitamin B3 | +287.4% |
| Contains more Vitamin B6Vitamin B6 | +52.1% |
| Contains more FolateFolate | +17.3% |
| Contains more CholineCholine | +146.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +152.4% |
| Contains more Vitamin B5Vitamin B5 | +29.3% |
| Contains more Vitamin KVitamin K | +1005.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 433mg | 52mg | 54% |
| Manganese | 1.329mg | 0.142mg | 52% |
| Zinc | 5.96mg | 0.64mg | 48% |
| Copper | 0.524mg | 0.19mg | 37% |
| Magnesium | 177mg | 29mg | 35% |
| Vitamin B3 | 6.733mg | 1.738mg | 31% |
| Protein | 14.73g | 2g | 25% |
| Monounsaturated fat | 0.159g | 9.799g | 24% |
| Carbs | 74.9g | 8.53g | 22% |
| Fats | 1.08g | 14.66g | 21% |
| Iron | 1.96mg | 0.55mg | 18% |
| Vitamin K | 1.9µg | 21µg | 16% |
| Vitamin C | 0mg | 10mg | 11% |
| Calories | 357kcal | 160kcal | 10% |
| Vitamin B6 | 0.391mg | 0.257mg | 10% |
| Vitamin B2 | 0.262mg | 0.13mg | 10% |
| Saturated fat | 0.156g | 2.126g | 9% |
| Polyunsaturated fat | 0.676g | 1.816g | 8% |
| Vitamin E | 0.82mg | 2.07mg | 8% |
| Vitamin B5 | 1.074mg | 1.389mg | 6% |
| Selenium | 2.8µg | 0.4µg | 4% |
| Vitamin B1 | 0.115mg | 0.067mg | 4% |
| Folate | 95µg | 81µg | 4% |
| Choline | 35mg | 14.2mg | 4% |
| Fiber | 6.2g | 6.7g | 2% |
| Potassium | 427mg | 485mg | 2% |
| Calcium | 21mg | 12mg | 1% |
| Vitamin A | 1µg | 7µg | 1% |
| Net carbs | 68.7g | 1.83g | N/A |
| Sugar | 2.5g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.179mg | 0.025mg | 0% |
| Threonine | 0.469mg | 0.073mg | 0% |
| Isoleucine | 0.618mg | 0.084mg | 0% |
| Leucine | 1.018mg | 0.143mg | 0% |
| Lysine | 0.629mg | 0.132mg | 0% |
| Methionine | 0.438mg | 0.038mg | 0% |
| Phenylalanine | 0.721mg | 0.097mg | 0% |
| Valine | 0.858mg | 0.107mg | 0% |
| Histidine | 0.384mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | 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:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +636.5% |
| Contains more CarbsCarbs | +778.1% |
| Contains more FatsFats | +1257.4% |
| Contains more WaterWater | +843.7% |
~equal in
Other
~1.58g
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
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -92.7% |
| Contains more Mono. FatMonounsaturated fat | +6062.9% |
| Contains more Poly. FatPolyunsaturated fat | +168.6% |
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:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +1016.7% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g