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  6. Wild rice raw vs. Brunost

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

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How are wild rice raw and brunost different?

  • Wild rice raw is higher in manganese, copper, zinc, and vitamin B3; however, brunost is richer in vitamin B12, vitamin B2, vitamin B5, and calcium.
  • Daily need coverage for vitamin B12 for brunost is 101% higher.
  • Wild rice raw contains 33 times more manganese than brunost. While wild rice raw contains 1.329mg of manganese, brunost contains only 0.04mg.
  • Wild rice raw has less saturated fat.
  • Brunost has a lower glycemic index (27) than wild rice raw (57).

Wild rice, raw and Cheese, gjetost are the varieties used in this article.

Infographic

Wild rice raw vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +152.9%
Contains more IronIron +276.9%
Contains more CopperCopper +555%
Contains more ZincZinc +422.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +3222.5%
Contains more CalciumCalcium +1804.8%
Contains more PotassiumPotassium +230%
Contains more SeleniumSelenium +417.9%
~equal in Phosphorus ~444mg

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +728.2%
Contains more Vitamin B6Vitamin B6 +44.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33300%
Contains more Vitamin B1Vitamin B1 +173.9%
Contains more Vitamin B2Vitamin B2 +427.5%
Contains more Vitamin B5Vitamin B5 +212%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Brunost DV% diff.
Vitamin B12 0µg 2.42µg 101%
Saturated fat 0.156g 19.16g 86%
Vitamin B2 0.262mg 1.382mg 86%
Manganese 1.329mg 0.04mg 56%
Copper 0.524mg 0.08mg 49%
Vitamin B5 1.074mg 3.351mg 46%
Zinc 5.96mg 1.14mg 44%
Fats 1.08g 29.51g 44%
Calcium 21mg 400mg 38%
Vitamin B3 6.733mg 0.813mg 37%
Vitamin A 1µg 334µg 37%
Cholesterol 0mg 94mg 31%
Potassium 427mg 1409mg 29%
Sodium 7mg 600mg 26%
Magnesium 177mg 70mg 25%
Fiber 6.2g 0g 25%
Folate 95µg 5µg 23%
Selenium 2.8µg 14.5µg 21%
Monounsaturated fat 0.159g 7.879g 19%
Iron 1.96mg 0.52mg 18%
Vitamin B1 0.115mg 0.315mg 17%
Carbs 74.9g 42.65g 11%
Protein 14.73g 9.65g 10%
Vitamin B6 0.391mg 0.271mg 9%
Choline 35mg 6%
Calories 357kcal 466kcal 5%
Vitamin E 0.82mg 5%
Vitamin K 1.9µg 2%
Phosphorus 433mg 444mg 2%
Polyunsaturated fat 0.676g 0.938g 2%
Net carbs 68.7g 42.65g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.135mg 0%
Threonine 0.469mg 0.393mg 0%
Isoleucine 0.618mg 0.519mg 0%
Leucine 1.018mg 0.992mg 0%
Lysine 0.629mg 0.814mg 0%
Methionine 0.438mg 0.318mg 0%
Phenylalanine 0.721mg 0.54mg 0%
Valine 0.858mg 0.765mg 0%
Histidine 0.384mg 0.293mg 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +52.6%
Contains more CarbsCarbs +75.6%
Contains more FatsFats +2632.4%
Contains more WaterWater +73.2%
Contains more OtherOther +210.5%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +4855.3%
Contains more Poly. FatPolyunsaturated fat +38.8%

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.