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  6. Wild rice raw vs. Chocolate brownie

Wild rice raw vs. Chocolate brownie — In-Depth Nutrition Comparison

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Important differences between wild rice raw and chocolate brownie

  • Wild rice raw has more zinc, phosphorus, vitamin B3, manganese, magnesium, vitamin B6, and folate; however, chocolate brownie has more vitamin A.
  • Wild rice raw's daily need coverage for zinc is 45% more.
  • Wild rice raw has 7 times more vitamin B3 than chocolate brownie. Wild rice raw has 6.733mg of vitamin B3, while chocolate brownie has 0.982mg.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index than chocolate brownie.

The food varieties used in the comparison are Wild rice, raw and Cookies, brownies, prepared from recipe.

Infographic

Wild rice raw vs Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more MagnesiumMagnesium +234%
Contains more PotassiumPotassium +142.6%
Contains more CopperCopper +35.1%
Contains more ZincZinc +514.4%
Contains more PhosphorusPhosphorus +228%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +126.4%
Contains more CalciumCalcium +171.4%
Contains more SeleniumSelenium +310.7%
~equal in Iron ~1.84mg

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +585.6%
Contains more Vitamin B5Vitamin B5 +227.4%
Contains more Vitamin B6Vitamin B6 +316%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +227.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17500%
Contains more Vitamin B1Vitamin B1 +22.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Chocolate brownie DV% diff.
Polyunsaturated fat 0.676g 9.412g 58%
Zinc 5.96mg 0.97mg 45%
Fats 1.08g 29.1g 43%
Phosphorus 433mg 132mg 43%
Vitamin B3 6.733mg 0.982mg 36%
Saturated fat 0.156g 7.319g 33%
Manganese 1.329mg 0.587mg 32%
Magnesium 177mg 53mg 30%
Monounsaturated fat 0.159g 10.839g 27%
Fiber 6.2g 25%
Cholesterol 0mg 73mg 24%
Vitamin B6 0.391mg 0.094mg 23%
Vitamin A 1µg 176µg 19%
Folate 95µg 29µg 17%
Protein 14.73g 6.2g 17%
Selenium 2.8µg 11.5µg 16%
Vitamin B5 1.074mg 0.328mg 15%
Copper 0.524mg 0.388mg 15%
Sodium 7mg 343mg 15%
Carbs 74.9g 50.2g 8%
Potassium 427mg 176mg 7%
Vitamin B12 0µg 0.16µg 7%
Choline 35mg 6%
Vitamin B2 0.262mg 0.19mg 6%
Calories 357kcal 466kcal 5%
Vitamin E 0.82mg 5%
Calcium 21mg 57mg 4%
Vitamin B1 0.115mg 0.141mg 2%
Vitamin K 1.9µg 2%
Iron 1.96mg 1.84mg 2%
Vitamin C 0mg 0.3mg 0%
Net carbs 68.7g 50.2g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.078mg 0%
Threonine 0.469mg 0.228mg 0%
Isoleucine 0.618mg 0.265mg 0%
Leucine 1.018mg 0.447mg 0%
Lysine 0.629mg 0.283mg 0%
Methionine 0.438mg 0.132mg 0%
Phenylalanine 0.721mg 0.298mg 0%
Valine 0.858mg 0.323mg 0%
Histidine 0.384mg 0.136mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more ProteinProtein +137.6%
Contains more CarbsCarbs +49.2%
Contains more FatsFats +2594.4%
Contains more WaterWater +62.4%
Contains more OtherOther +24.2%

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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +6717%
Contains more Poly. FatPolyunsaturated fat +1292.3%

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.