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  6. Wild rice raw vs. Brown sugar

Wild rice raw vs. Brown sugar — In-Depth Nutrition Comparison

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Important differences between wild rice raw and brown sugar

  • Brown sugar has less phosphorus, manganese, zinc, copper, vitamin B3, magnesium, vitamin B6, fiber, folate, and vitamin B2.
  • Wild rice raw's daily need coverage for phosphorus is 61% more.
  • Brown sugar has a higher glycemic index than wild rice raw.

The food varieties used in the comparison are Wild rice, raw and Sugars, brown.

Infographic

Wild rice raw vs Brown sugar 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% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +1866.7%
Contains more PotassiumPotassium +221.1%
Contains more IronIron +176.1%
Contains more CopperCopper +1014.9%
Contains more ZincZinc +19766.7%
Contains more PhosphorusPhosphorus +10725%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1976.6%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +295.2%

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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6020.9%
Contains more Vitamin B5Vitamin B5 +713.6%
Contains more Vitamin B6Vitamin B6 +853.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9400%
Contains more CholineCholine +1421.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Brown sugar DV% diff.
Phosphorus 433mg 4mg 61%
Manganese 1.329mg 0.064mg 55%
Zinc 5.96mg 0.03mg 54%
Copper 0.524mg 0.047mg 53%
Vitamin B3 6.733mg 0.11mg 41%
Magnesium 177mg 9mg 40%
Protein 14.73g 0.12g 29%
Vitamin B6 0.391mg 0.041mg 27%
Fiber 6.2g 0g 25%
Folate 95µg 1µg 24%
Vitamin B2 0.262mg 0mg 20%
Vitamin B5 1.074mg 0.132mg 19%
Iron 1.96mg 0.71mg 16%
Vitamin B1 0.115mg 0mg 10%
Potassium 427mg 133mg 9%
Carbs 74.9g 98.09g 8%
Calcium 21mg 83mg 6%
Choline 35mg 2.3mg 6%
Vitamin E 0.82mg 0mg 5%
Polyunsaturated fat 0.676g 0g 5%
Selenium 2.8µg 1.2µg 3%
Vitamin K 1.9µg 0µg 2%
Fats 1.08g 0g 2%
Saturated fat 0.156g 0g 1%
Calories 357kcal 380kcal 1%
Fructose 1.11g 1%
Sodium 7mg 28mg 1%
Net carbs 68.7g 98.09g N/A
Sugar 2.5g 97.02g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0g 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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +12175%
Contains more FatsFats +∞%
Contains more WaterWater +479.1%
Contains more OtherOther +240%
Contains more CarbsCarbs +31%

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
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +14013.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.