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  6. Wild rice raw vs. Mozzarella

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

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A recap on differences between wild rice raw and mozzarella

  • Wild rice raw is higher in copper, vitamin B3, magnesium, zinc, fiber, and vitamin B6, yet mozzarella is higher in calcium, vitamin B12, and selenium.
  • Mozzarella covers your daily calcium needs 71% more than wild rice raw.
  • The amount of saturated fat in wild rice raw is lower.
  • The glycemic index of mozzarella is lower.

Food varieties used in this article are Wild rice, raw and Cheese, mozzarella, low sodium.

Infographic

Wild rice raw vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +349.5%
Contains more IronIron +684%
Contains more CopperCopper +1840.7%
Contains more ZincZinc +90.4%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +3381%
Contains more PhosphorusPhosphorus +21%
Contains more SeleniumSelenium +460.7%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +446.7%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B3Vitamin B3 +5510.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +388.8%
Contains more FolateFolate +955.6%
Contains more CholineCholine +90.2%
Contains more Vitamin AVitamin A +13600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Mozzarella DV% diff.
Calcium 21mg 731mg 71%
Manganese 1.329mg 58%
Copper 0.524mg 0.027mg 55%
Saturated fat 0.156g 10.867g 49%
Vitamin B3 6.733mg 0.12mg 41%
Vitamin B12 0µg 0.92µg 38%
Magnesium 177mg 26mg 36%
Protein 14.73g 27.5g 26%
Zinc 5.96mg 3.13mg 26%
Fiber 6.2g 0g 25%
Fats 1.08g 17.1g 25%
Carbs 74.9g 3.1g 24%
Vitamin B6 0.391mg 0.08mg 24%
Selenium 2.8µg 15.7µg 23%
Folate 95µg 9µg 22%
Iron 1.96mg 0.25mg 21%
Vitamin B5 1.074mg 21%
Cholesterol 0mg 54mg 18%
Vitamin A 1µg 137µg 15%
Phosphorus 433mg 524mg 13%
Monounsaturated fat 0.159g 4.844g 12%
Potassium 427mg 95mg 10%
Vitamin B1 0.115mg 0.02mg 8%
Vitamin B2 0.262mg 0.34mg 6%
Calories 357kcal 280kcal 4%
Vitamin E 0.82mg 0.15mg 4%
Choline 35mg 18.4mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Polyunsaturated fat 0.676g 0.509g 1%
Net carbs 68.7g 3.1g N/A
Sugar 2.5g 1.23g N/A
Sodium 7mg 16mg 0%
Vitamin K 1.9µg 1.8µg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +2316.1%
Contains more ProteinProtein +86.7%
Contains more FatsFats +1483.3%
Contains more WaterWater +543%
Contains more OtherOther +56.9%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Poly. FatPolyunsaturated fat +32.8%
Contains more Mono. FatMonounsaturated fat +2946.5%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.