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  6. Wild rice raw vs. Cocoa solids

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

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Summary of differences between wild rice raw and cocoa solids

  • Wild rice raw has more vitamin B3 and vitamin B6; however, cocoa solids are higher in copper, iron, fiber, manganese, magnesium, phosphorus, and potassium.
  • Cocoa solids cover your daily need for copper 363% more than wild rice raw.
  • Wild rice raw has 3 times more vitamin B6 than cocoa solids. While wild rice raw has 0.391mg of vitamin B6, cocoa solids have only 0.118mg.
  • Wild rice raw has less saturated fat.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Wild rice, raw and Cocoa, dry powder, unsweetened.

Infographic

Wild rice raw vs Cocoa solids infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +181.9%
Contains more CalciumCalcium +509.5%
Contains more PotassiumPotassium +256.9%
Contains more IronIron +607.1%
Contains more CopperCopper +622.9%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +69.5%
Contains more ManganeseManganese +188.7%
Contains more SeleniumSelenium +410.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2% 20% 56% 41% 15% 27% 0% 6.3% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B3Vitamin B3 +208.1%
Contains more Vitamin B5Vitamin B5 +322.8%
Contains more Vitamin B6Vitamin B6 +231.4%
Contains more FolateFolate +196.9%
Contains more Vitamin KVitamin K +31.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.241mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Cocoa solids DV% diff.
Copper 0.524mg 3.788mg 363%
Iron 1.96mg 13.86mg 149%
Fiber 6.2g 37g 123%
Manganese 1.329mg 3.837mg 109%
Magnesium 177mg 499mg 77%
Caffeine 0mg 230mg 58%
Phosphorus 433mg 734mg 43%
Saturated fat 0.156g 8.07g 36%
Potassium 427mg 1524mg 32%
Vitamin B3 6.733mg 2.185mg 28%
Selenium 2.8µg 14.3µg 21%
Vitamin B6 0.391mg 0.118mg 21%
Fats 1.08g 13.7g 19%
Vitamin B5 1.074mg 0.254mg 16%
Folate 95µg 32µg 16%
Calcium 21mg 128mg 11%
Monounsaturated fat 0.159g 4.57g 11%
Protein 14.73g 19.6g 10%
Zinc 5.96mg 6.81mg 8%
Calories 357kcal 228kcal 6%
Carbs 74.9g 57.9g 6%
Vitamin E 0.82mg 0.1mg 5%
Choline 35mg 12mg 4%
Vitamin B1 0.115mg 0.078mg 3%
Vitamin B2 0.262mg 0.241mg 2%
Polyunsaturated fat 0.676g 0.44g 2%
Sodium 7mg 21mg 1%
Vitamin K 1.9µg 2.5µg 1%
Protein per 100 calories 4.1g 8.6g N/A
Calories per 10 g protein 242kcal 116kcal N/A
Weight per 100 calories 28g 44g N/A
Unsaturated / Saturated Fat ratio 5.4 0.62 N/A
Net carbs 68.7g 20.9g N/A
Sugar 2.5g 1.75g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.293mg 0%
Threonine 0.469mg 0.776mg 0%
Isoleucine 0.618mg 0.76mg 0%
Leucine 1.018mg 1.189mg 0%
Lysine 0.629mg 0.983mg 0%
Methionine 0.438mg 0.202mg 0%
Phenylalanine 0.721mg 0.941mg 0%
Valine 0.858mg 1.177mg 0%
Histidine 0.384mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more CarbsCarbs +29.4%
Contains more WaterWater +158.7%
Contains more ProteinProtein +33.1%
Contains more FatsFats +1168.5%

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +53.6%
Contains more Mono. FatMonounsaturated fat +2774.2%

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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.