Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wild rice raw vs. Coconut — In-Depth Nutrition Comparison

Compare

Important differences between wild rice raw and coconut

  • Wild rice raw has more phosphorus, zinc, vitamin B3, magnesium, vitamin B6, vitamin B2, folate, and vitamin B5; however, coconut has more selenium.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Wild rice raw has 13 times more vitamin B2 than coconut. Wild rice raw has 0.262mg of vitamin B2, while coconut has 0.02mg.
  • Wild rice raw is lower in saturated fat.

The food varieties used in the comparison are Wild rice, raw and Nuts, coconut meat, raw.

Infographic

Wild rice raw vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +453.1%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +19.9%
Contains more CopperCopper +20.5%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +283.2%
Contains less SodiumSodium -65%
Contains more IronIron +24%
Contains more ManganeseManganese +12.9%
Contains more SeleniumSelenium +260.7%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +1210%
Contains more Vitamin B3Vitamin B3 +1146.9%
Contains more Vitamin B5Vitamin B5 +258%
Contains more Vitamin B6Vitamin B6 +624.1%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +265.4%
Contains more CholineCholine +189.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +342.3%
Contains more CarbsCarbs +391.8%
Contains more OtherOther +59.4%
Contains more FatsFats +3000.9%
Contains more WaterWater +505.5%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Poly. FatPolyunsaturated fat +84.7%
Contains more Mono. FatMonounsaturated fat +796.2%

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 Coconut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Coconut DV% diff.
Saturated fat 0.156g 29.698g 134%
Fats 1.08g 33.49g 50%
Phosphorus 433mg 113mg 46%
Zinc 5.96mg 1.1mg 44%
Vitamin B3 6.733mg 0.54mg 39%
Magnesium 177mg 32mg 35%
Vitamin B6 0.391mg 0.054mg 26%
Protein 14.73g 3.33g 23%
Carbs 74.9g 15.23g 20%
Vitamin B2 0.262mg 0.02mg 19%
Folate 95µg 26µg 17%
Vitamin B5 1.074mg 0.3mg 15%
Selenium 2.8µg 10.1µg 13%
Fiber 6.2g 9g 11%
Copper 0.524mg 0.435mg 10%
Manganese 1.329mg 1.5mg 7%
Iron 1.96mg 2.43mg 6%
Choline 35mg 12.1mg 4%
Vitamin E 0.82mg 0.24mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin B1 0.115mg 0.066mg 4%
Monounsaturated fat 0.159g 1.425g 3%
Potassium 427mg 356mg 2%
Polyunsaturated fat 0.676g 0.366g 2%
Sodium 7mg 20mg 1%
Calcium 21mg 14mg 1%
Vitamin K 1.9µg 0.2µg 1%
Calories 357kcal 354kcal 0%
Net carbs 68.7g 6.23g N/A
Sugar 2.5g 6.23g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.039mg 0%
Threonine 0.469mg 0.121mg 0%
Isoleucine 0.618mg 0.131mg 0%
Leucine 1.018mg 0.247mg 0%
Lysine 0.629mg 0.147mg 0%
Methionine 0.438mg 0.062mg 0%
Phenylalanine 0.721mg 0.169mg 0%
Valine 0.858mg 0.202mg 0%
Histidine 0.384mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
96%
Wild rice raw
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 3.73g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 29.542g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.