Wild rice raw vs. Cereal — In-Depth Nutrition Comparison
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What are the main differences between wild rice raw and cereal?
- Wild rice raw is richer in phosphorus, copper, and magnesium, while cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and vitamin C.
- Cereal's daily need coverage for vitamin B1 is 514% higher.
- Cereal has 9 times less magnesium than wild rice raw. Wild rice raw has 177mg of magnesium, while cereal has 19mg.
- Cereal has a higher glycemic index (69) than wild rice raw (57).
We used Wild rice, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.
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.
| Contains more MagnesiumMagnesium | +831.6% |
| Contains more CalciumCalcium | +110% |
| Contains more PotassiumPotassium | +306.7% |
| Contains more CopperCopper | +282.5% |
| Contains more PhosphorusPhosphorus | +462.3% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +68.2% |
| Contains more IronIron | +1637.8% |
| Contains more ZincZinc | +27.5% |
| Contains more SeleniumSelenium | +125% |
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 EVitamin E | +925% |
| Contains more Vitamin B5Vitamin B5 | +375.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +81300% |
| Contains more Vitamin B1Vitamin B1 | +5367.8% |
| Contains more Vitamin B2Vitamin B2 | +1377.1% |
| Contains more Vitamin B3Vitamin B3 | +339.9% |
| Contains more Vitamin B6Vitamin B6 | +1430.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.115mg | 6.288mg | 514% |
| Vitamin B6 | 0.391mg | 5.986mg | 430% |
| Iron | 1.96mg | 34.06mg | 401% |
| Vitamin B2 | 0.262mg | 3.87mg | 278% |
| Vitamin B3 | 6.733mg | 29.62mg | 143% |
| Vitamin A | 1µg | 814µg | 90% |
| Phosphorus | 433mg | 77mg | 51% |
| Copper | 0.524mg | 0.137mg | 43% |
| Vitamin C | 0mg | 38.5mg | 43% |
| Magnesium | 177mg | 19mg | 38% |
| Sodium | 7mg | 795mg | 34% |
| Folate | 95µg | 24% | |
| Manganese | 1.329mg | 0.79mg | 23% |
| Fiber | 6.2g | 1.4g | 19% |
| Protein | 14.73g | 6.06g | 17% |
| Vitamin B5 | 1.074mg | 0.226mg | 17% |
| Zinc | 5.96mg | 7.6mg | 15% |
| Potassium | 427mg | 105mg | 9% |
| Choline | 35mg | 6% | |
| Selenium | 2.8µg | 6.3µg | 6% |
| Vitamin E | 0.82mg | 0.08mg | 5% |
| Carbs | 74.9g | 86.85g | 4% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Polyunsaturated fat | 0.676g | 0.354g | 2% |
| Calories | 357kcal | 378kcal | 1% |
| Calcium | 21mg | 10mg | 1% |
| Fats | 1.08g | 1.08g | 0% |
| Net carbs | 68.7g | 85.45g | N/A |
| Sugar | 2.5g | 10.35g | N/A |
| Saturated fat | 0.156g | 0.26g | 0% |
| Monounsaturated fat | 0.159g | 0.204g | 0% |
| Tryptophan | 0.179mg | 0.066mg | 0% |
| Threonine | 0.469mg | 0.241mg | 0% |
| Isoleucine | 0.618mg | 0.26mg | 0% |
| Leucine | 1.018mg | 0.767mg | 0% |
| Lysine | 0.629mg | 0.113mg | 0% |
| Methionine | 0.438mg | 0.13mg | 0% |
| Phenylalanine | 0.721mg | 0.365mg | 0% |
| Valine | 0.858mg | 0.344mg | 0% |
| Histidine | 0.384mg | 0.162mg | 0% |
| Fructose | 0.26g | 0% |
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:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
| Contains more ProteinProtein | +143.1% |
| Contains more WaterWater | +105.3% |
| Contains more CarbsCarbs | +16% |
| Contains more OtherOther | +45.8% |
~equal in
Fats
~1.08g
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
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
| Contains less Sat. FatSaturated fat | -40% |
| Contains more Poly. FatPolyunsaturated fat | +91% |
| Contains more Mono. FatMonounsaturated fat | +28.3% |
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 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
| Contains more SucroseSucrose | +1353.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g