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  6. Wild rice raw vs. Cream cheese

Wild rice raw vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on the differences between wild rice raw and cream cheese

  • Wild rice raw is higher than cream cheese in manganese, copper, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, and fiber.
  • Cream cheese covers your daily saturated fat needs 100% more than wild rice raw.
  • The amount of saturated fat in wild rice raw is lower.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Wild rice, raw and Cheese, cream.

Infographic

Wild rice raw vs Cream cheese 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% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1866.7%
Contains more PotassiumPotassium +223.5%
Contains more IronIron +1681.8%
Contains more CopperCopper +2811.1%
Contains more ZincZinc +1092%
Contains more PhosphorusPhosphorus +304.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +11981.8%
Contains more CalciumCalcium +361.9%
Contains more SeleniumSelenium +207.1%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B3Vitamin B3 +7298.9%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +598.2%
Contains more FolateFolate +955.6%
Contains more CholineCholine +28.7%
Contains more Vitamin AVitamin A +30700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +10.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.86mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Cream cheese DV% diff.
Saturated fat 0.156g 20.213g 91%
Manganese 1.329mg 0.011mg 57%
Copper 0.524mg 0.018mg 56%
Fats 1.08g 34.44g 51%
Zinc 5.96mg 0.5mg 50%
Phosphorus 433mg 107mg 47%
Vitamin B3 6.733mg 0.091mg 42%
Magnesium 177mg 9mg 40%
Cholesterol 0mg 101mg 34%
Vitamin A 1µg 308µg 34%
Vitamin B6 0.391mg 0.056mg 26%
Fiber 6.2g 0g 25%
Iron 1.96mg 0.11mg 23%
Carbs 74.9g 5.52g 23%
Monounsaturated fat 0.159g 8.907g 22%
Folate 95µg 9µg 22%
Protein 14.73g 6.15g 17%
Sodium 7mg 314mg 13%
Selenium 2.8µg 8.6µg 11%
Vitamin B5 1.074mg 0.517mg 11%
Potassium 427mg 132mg 9%
Vitamin B12 0µg 0.22µg 9%
Calcium 21mg 97mg 8%
Vitamin B1 0.115mg 0.023mg 8%
Polyunsaturated fat 0.676g 1.483g 5%
Vitamin B2 0.262mg 0.23mg 2%
Choline 35mg 27.2mg 1%
Calories 357kcal 350kcal 0%
Net carbs 68.7g 5.52g N/A
Sugar 2.5g 3.76g N/A
Starch 0.35g 0%
Vitamin E 0.82mg 0.86mg 0%
Vitamin K 1.9µg 2.1µg 0%
Tryptophan 0.179mg 0.069mg 0%
Threonine 0.469mg 0.233mg 0%
Isoleucine 0.618mg 0.324mg 0%
Leucine 1.018mg 0.657mg 0%
Lysine 0.629mg 0.567mg 0%
Methionine 0.438mg 0.191mg 0%
Phenylalanine 0.721mg 0.291mg 0%
Valine 0.858mg 0.395mg 0%
Histidine 0.384mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +139.5%
Contains more CarbsCarbs +1256.9%
Contains more OtherOther +20.5%
Contains more FatsFats +3088.9%
Contains more WaterWater +578.1%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +5501.9%
Contains more Poly. FatPolyunsaturated fat +119.4%

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
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.