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  6. Wild rice raw vs. Club sandwich

Wild rice raw vs. Club sandwich — In-Depth Nutrition Comparison

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How are wild rice raw and club sandwich different?

  • Wild rice raw is higher in copper, zinc, magnesium, phosphorus, fiber, and folate; however, club sandwich is richer in selenium and vitamin B12.
  • Daily need coverage for copper for wild rice raw is 48% higher.
  • Wild rice raw contains 6 times more magnesium than club sandwich. While wild rice raw contains 177mg of magnesium, club sandwich contains only 32mg.
  • Wild rice raw has less sodium.

Wild rice, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.

Infographic

Wild rice raw vs Club sandwich infographic
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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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +453.1%
Contains more PotassiumPotassium +88.9%
Contains more IronIron +43.1%
Contains more CopperCopper +488.8%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +352.4%
Contains more SeleniumSelenium +785.7%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +34.4%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more FolateFolate +206.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +49.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +357.9%
Contains more CholineCholine +36.6%

All nutrients comparison - raw data values

Nutrient Wild rice raw Club sandwich DV% diff.
Manganese 1.329mg 58%
Copper 0.524mg 0.089mg 48%
Zinc 5.96mg 1.34mg 42%
Selenium 2.8µg 24.8µg 40%
Magnesium 177mg 32mg 35%
Phosphorus 433mg 215mg 31%
Sodium 7mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Fiber 6.2g 1.2g 20%
Carbs 74.9g 19.87g 18%
Folate 95µg 31µg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.156g 3.109g 13%
Fats 1.08g 8.05g 11%
Polyunsaturated fat 0.676g 1.88g 8%
Vitamin B6 0.391mg 0.296mg 7%
Vitamin B3 6.733mg 5.575mg 7%
Calories 357kcal 220kcal 7%
Monounsaturated fat 0.159g 2.949g 7%
Calcium 21mg 95mg 7%
Iron 1.96mg 1.37mg 7%
Vitamin K 1.9µg 8.7µg 6%
Vitamin B2 0.262mg 0.186mg 6%
Potassium 427mg 226mg 6%
Vitamin B1 0.115mg 0.172mg 5%
Protein 14.73g 17.19g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin B5 1.074mg 0.826mg 5%
Vitamin A 1µg 35µg 4%
Choline 35mg 47.8mg 2%
Vitamin E 0.82mg 0.61mg 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 68.7g 18.67g N/A
Sugar 2.5g 4.68g N/A
Trans fat 0.071g N/A
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%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +277%
Contains more ProteinProtein +16.7%
Contains more FatsFats +645.4%
Contains more WaterWater +576.8%
Contains more OtherOther +54.9%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +1754.7%
Contains more Poly. FatPolyunsaturated fat +178.1%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.