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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 covers your daily need of 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.

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

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 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

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% 1.1% 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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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 CholineCholine +191.7%
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

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%
Contains more OtherOther +279.1%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Cocoa solids
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Cocoa solids Opinion
Calories 357kcal 228kcal Wild rice raw
Protein 14.73g 19.6g Cocoa solids
Fats 1.08g 13.7g Cocoa solids
Net carbs 68.7g 20.9g Wild rice raw
Carbs 74.9g 57.9g Wild rice raw
Magnesium 177mg 499mg Cocoa solids
Calcium 21mg 128mg Cocoa solids
Potassium 427mg 1524mg Cocoa solids
Iron 1.96mg 13.86mg Cocoa solids
Sugar 2.5g 1.75g Cocoa solids
Fiber 6.2g 37g Cocoa solids
Copper 0.524mg 3.788mg Cocoa solids
Zinc 5.96mg 6.81mg Cocoa solids
Phosphorus 433mg 734mg Cocoa solids
Sodium 7mg 21mg Wild rice raw
Vitamin A 19IU 0IU Wild rice raw
Vitamin A 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.1mg Wild rice raw
Manganese 1.329mg 3.837mg Cocoa solids
Selenium 2.8µg 14.3µg Cocoa solids
Vitamin B1 0.115mg 0.078mg Wild rice raw
Vitamin B2 0.262mg 0.241mg Wild rice raw
Vitamin B3 6.733mg 2.185mg Wild rice raw
Vitamin B5 1.074mg 0.254mg Wild rice raw
Vitamin B6 0.391mg 0.118mg Wild rice raw
Vitamin K 1.9µg 2.5µg Cocoa solids
Folate 95µg 32µg Wild rice raw
Choline 35mg 12mg Wild rice raw
Saturated Fat 0.156g 8.07g Wild rice raw
Monounsaturated Fat 0.159g 4.57g Cocoa solids
Polyunsaturated fat 0.676g 0.44g Wild rice raw
Tryptophan 0.179mg 0.293mg Cocoa solids
Threonine 0.469mg 0.776mg Cocoa solids
Isoleucine 0.618mg 0.76mg Cocoa solids
Leucine 1.018mg 1.189mg Cocoa solids
Lysine 0.629mg 0.983mg Cocoa solids
Methionine 0.438mg 0.202mg Wild rice raw
Phenylalanine 0.721mg 0.941mg Cocoa solids
Valine 0.858mg 1.177mg Cocoa solids
Histidine 0.384mg 0.339mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wild rice raw
15%
Cocoa solids
Minerals Daily Need Coverage Score
96%
Wild rice raw
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 7.914g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.75g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.