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

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What are the differences between wild rice raw and breadfruit?

  • Wild rice raw is higher in phosphorus, manganese, zinc, copper, vitamin B3, magnesium, vitamin B6, folate, and vitamin B2; however, breadfruit is richer in vitamin C.
  • Wild rice raw's daily need coverage for phosphorus is 58% more.
  • Breadfruit contains 50 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while breadfruit contains 0.12mg.

We used Wild rice, raw and Breadfruit, raw types in this article.

Infographic

Wild rice raw vs Breadfruit 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% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +23.5%
Contains more IronIron +263%
Contains more CopperCopper +523.8%
Contains more ZincZinc +4866.7%
Contains more PhosphorusPhosphorus +1343.3%
Contains more ManganeseManganese +2115%
Contains more SeleniumSelenium +366.7%
Contains more PotassiumPotassium +14.8%
Contains less SodiumSodium -71.4%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B2Vitamin B2 +773.3%
Contains more Vitamin B3Vitamin B3 +648.1%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +291%
Contains more Vitamin KVitamin K +280%
Contains more FolateFolate +578.6%
Contains more CholineCholine +257.1%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B12 ~0µg

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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +1276.6%
Contains more FatsFats +369.6%
Contains more CarbsCarbs +176.2%
Contains more OtherOther +64.5%
Contains more WaterWater +810.4%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +367.6%
Contains more Poly. FatPolyunsaturated fat +924.2%
Contains less Sat. FatSaturated fat -69.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Breadfruit
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Breadfruit DV% diff.
Phosphorus 433mg 30mg 58%
Manganese 1.329mg 0.06mg 55%
Zinc 5.96mg 0.12mg 53%
Copper 0.524mg 0.084mg 49%
Magnesium 177mg 25mg 36%
Vitamin B3 6.733mg 0.9mg 36%
Vitamin C 0mg 29mg 32%
Protein 14.73g 1.07g 27%
Vitamin B6 0.391mg 0.1mg 22%
Folate 95µg 14µg 20%
Vitamin B2 0.262mg 0.03mg 18%
Iron 1.96mg 0.54mg 18%
Carbs 74.9g 27.12g 16%
Calories 357kcal 103kcal 13%
Vitamin B5 1.074mg 0.457mg 12%
Vitamin E 0.82mg 0.1mg 5%
Fiber 6.2g 4.9g 5%
Choline 35mg 9.8mg 5%
Polyunsaturated fat 0.676g 0.066g 4%
Selenium 2.8µg 0.6µg 4%
Potassium 427mg 490mg 2%
Vitamin K 1.9µg 0.5µg 1%
Fats 1.08g 0.23g 1%
Net carbs 68.7g 22.22g N/A
Calcium 21mg 17mg 0%
Sugar 2.5g 11g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.115mg 0.11mg 0%
Saturated fat 0.156g 0.048g 0%
Monounsaturated fat 0.159g 0.034g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0.052mg 0%
Isoleucine 0.618mg 0.064mg 0%
Leucine 1.018mg 0.065mg 0%
Lysine 0.629mg 0.037mg 0%
Methionine 0.438mg 0.01mg 0%
Phenylalanine 0.721mg 0.026mg 0%
Valine 0.858mg 0.047mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Breadfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wild rice raw
17%
Breadfruit
Minerals Daily Need Coverage Score
96%
Wild rice raw
14%
Breadfruit

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 8.5g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Breadfruit
Breadfruit is lower in Saturated fat (difference - 0.108g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.