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  6. Wild rice raw vs. Chestnut

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

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How are wild rice raw and chestnut different?

  • Wild rice raw is higher in zinc, phosphorus, vitamin B3, magnesium, manganese, vitamin B5, folate, vitamin B6, and vitamin B2; however, chestnut is richer in vitamin C.
  • Daily need coverage for zinc for wild rice raw is 52% higher.
  • Wild rice raw contains 9 times more vitamin B3 than chestnut. While wild rice raw contains 6.733mg of vitamin B3, chestnut contains only 0.731mg.

Wild rice, raw and Nuts, chestnuts, european, boiled, and steamed are the varieties used in this article.

Infographic

Wild rice raw vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +227.8%
Contains more IronIron +13.3%
Contains more ZincZinc +2284%
Contains more PhosphorusPhosphorus +337.4%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +55.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +119%
Contains more PotassiumPotassium +67.4%
~equal in Copper ~0.472mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +151.9%
Contains more Vitamin B3Vitamin B3 +821.1%
Contains more Vitamin B5Vitamin B5 +239.9%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +28.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Chestnut DV% diff.
Zinc 5.96mg 0.25mg 52%
Phosphorus 433mg 99mg 48%
Vitamin B3 6.733mg 0.731mg 38%
Vitamin C 0mg 26.7mg 30%
Magnesium 177mg 54mg 29%
Protein 14.73g 2g 25%
Fiber 6.2g 25%
Manganese 1.329mg 0.854mg 21%
Carbs 74.9g 27.76g 16%
Vitamin B5 1.074mg 0.316mg 15%
Folate 95µg 38µg 14%
Vitamin B6 0.391mg 0.233mg 12%
Vitamin B2 0.262mg 0.104mg 12%
Calories 357kcal 131kcal 11%
Potassium 427mg 715mg 8%
Copper 0.524mg 0.472mg 6%
Choline 35mg 6%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Vitamin B1 0.115mg 0.148mg 3%
Iron 1.96mg 1.73mg 3%
Calcium 21mg 46mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.676g 0.545g 1%
Monounsaturated fat 0.159g 0.476g 1%
Sodium 7mg 27mg 1%
Fats 1.08g 1.38g 0%
Net carbs 68.7g 27.76g N/A
Sugar 2.5g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 0.156g 0.26g 0%
Tryptophan 0.179mg 0.022mg 0%
Threonine 0.469mg 0.071mg 0%
Isoleucine 0.618mg 0.079mg 0%
Leucine 1.018mg 0.118mg 0%
Lysine 0.629mg 0.118mg 0%
Methionine 0.438mg 0.047mg 0%
Phenylalanine 0.721mg 0.084mg 0%
Valine 0.858mg 0.112mg 0%
Histidine 0.384mg 0.055mg 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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +636.5%
Contains more CarbsCarbs +169.8%
Contains more OtherOther +115.5%
Contains more FatsFats +27.8%
Contains more WaterWater +778.2%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -40%
Contains more Poly. FatPolyunsaturated fat +24%
Contains more Mono. FatMonounsaturated fat +199.4%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.