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  6. Wild rice raw vs. Cocoa bean

Wild rice raw vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between wild rice raw and cocoa bean

  • Wild rice raw is richer in vitamin B3 and vitamin B6, yet cocoa bean is richer in copper, iron, manganese, fiber, magnesium, potassium, and phosphorus.
  • Daily need coverage for copper for cocoa bean is 343% higher.
  • Wild rice raw contains 3 times more vitamin B6 than cocoa bean. Wild rice raw contains 0.391mg of vitamin B6, while cocoa bean contains 0.118mg.
  • Wild rice raw contains less saturated fat.

Food types used in this article are Wild rice, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Wild rice raw vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -63.2%
Contains more MagnesiumMagnesium +168.9%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +487.6%
Contains more IronIron +691.8%
Contains more CopperCopper +588.4%
Contains more PhosphorusPhosphorus +68.1%
Contains more ManganeseManganese +181.2%
Contains more SeleniumSelenium +371.4%
~equal in Zinc ~6.37mg

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B3Vitamin B3 +180.5%
Contains more Vitamin B5Vitamin B5 +322.8%
Contains more Vitamin B6Vitamin B6 +231.4%
Contains more FolateFolate +196.9%
Contains more CholineCholine +207%
Contains more Vitamin B2Vitamin B2 +75.6%
Contains more Vitamin KVitamin K +26.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Cocoa bean DV% diff.
Copper 0.524mg 3.607mg 343%
Iron 1.96mg 15.52mg 170%
Manganese 1.329mg 3.737mg 105%
Fiber 6.2g 29.8g 94%
Magnesium 177mg 476mg 71%
Potassium 427mg 2509mg 61%
Phosphorus 433mg 728mg 42%
Saturated fat 0.156g 7.76g 35%
Vitamin B3 6.733mg 2.4mg 27%
Vitamin B6 0.391mg 0.118mg 21%
Caffeine 0mg 78mg 20%
Selenium 2.8µg 13.2µg 19%
Fats 1.08g 13.1g 18%
Folate 95µg 32µg 16%
Vitamin B5 1.074mg 0.254mg 16%
Vitamin B2 0.262mg 0.46mg 15%
Monounsaturated fat 0.159g 4.39g 11%
Calcium 21mg 111mg 9%
Protein 14.73g 18.1g 7%
Calories 357kcal 220kcal 7%
Carbs 74.9g 58.3g 6%
Vitamin E 0.82mg 0.1mg 5%
Zinc 5.96mg 6.37mg 4%
Choline 35mg 11.4mg 4%
Polyunsaturated fat 0.676g 0.42g 2%
Sodium 7mg 19mg 1%
Net carbs 68.7g 28.5g N/A
Sugar 2.5g 1.76g N/A
Vitamin A 1µg 0µg 0%
Vitamin B1 0.115mg 0.11mg 0%
Vitamin K 1.9µg 2.4µg 0%
Tryptophan 0.179mg 0.271mg 0%
Threonine 0.469mg 0.716mg 0%
Isoleucine 0.618mg 0.701mg 0%
Leucine 1.018mg 1.097mg 0%
Lysine 0.629mg 0.907mg 0%
Methionine 0.438mg 0.187mg 0%
Phenylalanine 0.721mg 0.869mg 0%
Valine 0.858mg 1.086mg 0%
Histidine 0.384mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more CarbsCarbs +28.5%
Contains more WaterWater +187.4%
Contains more ProteinProtein +22.9%
Contains more FatsFats +1113%
Contains more OtherOther +409.8%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +61%
Contains more Mono. FatMonounsaturated fat +2661%

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.