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

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How are wild rice raw and blueberries different?

  • Wild rice raw is higher than blueberries in phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, folate, iron, and vitamin B5.
  • Wild rice raw covers your daily need for phosphorus, 60% more than blueberries.
  • Wild rice raw contains 37 times more zinc than blueberries. Wild rice raw contains 5.96mg of zinc, while blueberries contain 0.16mg.

Wild rice, raw and Blueberries, raw types were used in this article.

Infographic

Wild rice raw vs Blueberry 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.
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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +2850%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +454.5%
Contains more IronIron +600%
Contains more CopperCopper +819.3%
Contains more ZincZinc +3625%
Contains more PhosphorusPhosphorus +3508.3%
Contains more ManganeseManganese +295.5%
Contains more SeleniumSelenium +2700%
Contains less SodiumSodium -85.7%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin EVitamin E +43.9%
Contains more Vitamin B1Vitamin B1 +210.8%
Contains more Vitamin B2Vitamin B2 +539%
Contains more Vitamin B3Vitamin B3 +1510.8%
Contains more Vitamin B5Vitamin B5 +766.1%
Contains more Vitamin B6Vitamin B6 +651.9%
Contains more FolateFolate +1483.3%
Contains more CholineCholine +483.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin KVitamin K +915.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Blueberry DV% diff.
Phosphorus 433mg 12mg 60%
Zinc 5.96mg 0.16mg 53%
Copper 0.524mg 0.057mg 52%
Manganese 1.329mg 0.336mg 43%
Magnesium 177mg 6mg 41%
Vitamin B3 6.733mg 0.418mg 39%
Protein 14.73g 0.74g 28%
Vitamin B6 0.391mg 0.052mg 26%
Folate 95µg 6µg 22%
Iron 1.96mg 0.28mg 21%
Carbs 74.9g 14.49g 20%
Vitamin B5 1.074mg 0.124mg 19%
Vitamin B2 0.262mg 0.041mg 17%
Fiber 6.2g 2.4g 15%
Vitamin K 1.9µg 19.3µg 15%
Calories 357kcal 57kcal 15%
Vitamin C 0mg 9.7mg 11%
Potassium 427mg 77mg 10%
Vitamin B1 0.115mg 0.037mg 7%
Fructose 4.97g 6%
Selenium 2.8µg 0.1µg 5%
Choline 35mg 6mg 5%
Polyunsaturated fat 0.676g 0.146g 4%
Calcium 21mg 6mg 2%
Vitamin E 0.82mg 0.57mg 2%
Fats 1.08g 0.33g 1%
Saturated fat 0.156g 0.028g 1%
Net carbs 68.7g 12.09g N/A
Sugar 2.5g 9.96g N/A
Starch 0.03g 0%
Sodium 7mg 1mg 0%
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.159g 0.047g 0%
Tryptophan 0.179mg 0.003mg 0%
Threonine 0.469mg 0.02mg 0%
Isoleucine 0.618mg 0.023mg 0%
Leucine 1.018mg 0.044mg 0%
Lysine 0.629mg 0.013mg 0%
Methionine 0.438mg 0.012mg 0%
Phenylalanine 0.721mg 0.026mg 0%
Valine 0.858mg 0.031mg 0%
Histidine 0.384mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +1890.5%
Contains more FatsFats +227.3%
Contains more CarbsCarbs +416.9%
Contains more OtherOther +565.2%
Contains more WaterWater +985.2%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +238.3%
Contains more Poly. FatPolyunsaturated fat +363%
Contains less Sat. FatSaturated fat -82.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +509.1%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.