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  6. Wild rice raw vs. Candy bar

Wild rice raw vs. Candy bar — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and candy bar

  • Wild rice raw is higher in zinc, phosphorus, magnesium, iron, vitamin B2, and fiber, yet candy bar is higher in vitamin B6, copper, and vitamin E.
  • Candy bar covers your daily vitamin B6 needs 11739% more than wild rice raw.
  • Wild rice raw contains 2 times more iron than candy bar. While wild rice raw contains 1.96mg of iron, candy bar contains only 0.97mg.
  • The amount of saturated fat in wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Candies, peanut bar.

Infographic

Wild rice raw vs Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more MagnesiumMagnesium +60.9%
Contains more IronIron +102.1%
Contains more ZincZinc +51.3%
Contains more PhosphorusPhosphorus +40.6%
Contains less SodiumSodium -95.5%
Contains more CalciumCalcium +271.4%
Contains more CopperCopper +47.7%
Contains more SeleniumSelenium +67.9%
~equal in Potassium ~407mg
~equal in Manganese ~1.243mg

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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +87.1%
Contains more Vitamin B5Vitamin B5 +29.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +26.7%
Contains more CholineCholine +19%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin B6Vitamin B6 +39030.4%
~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 Candy bar DV% diff.
Vitamin B6 0.391mg 153mg 11739%
Polyunsaturated fat 0.676g 10.65g 66%
Fats 1.08g 33.7g 50%
Monounsaturated fat 0.159g 16.721g 41%
Copper 0.524mg 0.774mg 28%
Vitamin E 0.82mg 4.1mg 22%
Saturated fat 0.156g 4.678g 21%
Zinc 5.96mg 3.94mg 18%
Phosphorus 433mg 308mg 18%
Magnesium 177mg 110mg 16%
Iron 1.96mg 0.97mg 12%
Carbs 74.9g 47.4g 9%
Vitamin B2 0.262mg 0.14mg 9%
Calories 357kcal 522kcal 8%
Fiber 6.2g 4.1g 8%
Vitamin B3 6.733mg 7.922mg 7%
Sodium 7mg 156mg 6%
Calcium 21mg 78mg 6%
Folate 95µg 75µg 5%
Vitamin B5 1.074mg 0.83mg 5%
Manganese 1.329mg 1.243mg 4%
Selenium 2.8µg 4.7µg 3%
Protein 14.73g 15.5g 2%
Vitamin K 1.9µg 0µg 2%
Choline 35mg 29.4mg 1%
Vitamin B1 0.115mg 0.1mg 1%
Potassium 427mg 407mg 1%
Net carbs 68.7g 43.3g N/A
Sugar 2.5g 42.22g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.149mg 0%
Threonine 0.469mg 0.52mg 0%
Isoleucine 0.618mg 0.534mg 0%
Leucine 1.018mg 0.986mg 0%
Lysine 0.629mg 0.545mg 0%
Methionine 0.438mg 0.185mg 0%
Phenylalanine 0.721mg 0.787mg 0%
Valine 0.858mg 0.638mg 0%
Histidine 0.384mg 0.385mg 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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more CarbsCarbs +58%
Contains more WaterWater +385%
Contains more FatsFats +3020.4%
Contains more OtherOther +17.6%
~equal in Protein ~15.5g

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +10416.4%
Contains more Poly. FatPolyunsaturated fat +1475.4%

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.