Wild rice raw vs. Coconut milk — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and coconut milk
- Wild rice raw is higher than coconut milk in zinc, phosphorus, vitamin B3, magnesium, copper, vitamin B6, vitamin B2, folate, and manganese.
- Coconut milk covers your daily saturated fat needs 105% more than wild rice raw.
- The amount of saturated fat in wild rice raw is lower.
- The glycemic index of wild rice raw is lower.
Food varieties used in this article are Wild rice, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).
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.
| Contains more MagnesiumMagnesium | +378.4% |
| Contains more CalciumCalcium | +31.3% |
| Contains more PotassiumPotassium | +62.4% |
| Contains more IronIron | +19.5% |
| Contains more CopperCopper | +97% |
| Contains more ZincZinc | +789.6% |
| Contains more PhosphorusPhosphorus | +333% |
| Contains less SodiumSodium | -53.3% |
| Contains more ManganeseManganese | +45.1% |
| Contains more SeleniumSelenium | +121.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +446.7% |
| Contains more Vitamin B1Vitamin B1 | +342.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +785.9% |
| Contains more Vitamin B5Vitamin B5 | +486.9% |
| Contains more Vitamin B6Vitamin B6 | +1084.8% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +493.8% |
| Contains more CholineCholine | +311.8% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more ProteinProtein | +543.2% |
| Contains more CarbsCarbs | +1252% |
| Contains more OtherOther | +115.5% |
| Contains more FatsFats | +2107.4% |
| Contains more WaterWater | +771.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Poly. FatPolyunsaturated fat | +159% |
| Contains more Mono. FatMonounsaturated fat | +537.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.156g | 21.14g | 95% |
| Zinc | 5.96mg | 0.67mg | 48% |
| Phosphorus | 433mg | 100mg | 48% |
| Vitamin B3 | 6.733mg | 0.76mg | 37% |
| Fats | 1.08g | 23.84g | 35% |
| Magnesium | 177mg | 37mg | 33% |
| Copper | 0.524mg | 0.266mg | 29% |
| Vitamin B6 | 0.391mg | 0.033mg | 28% |
| Protein | 14.73g | 2.29g | 25% |
| Carbs | 74.9g | 5.54g | 23% |
| Folate | 95µg | 16µg | 20% |
| Vitamin B2 | 0.262mg | 0mg | 20% |
| Vitamin B5 | 1.074mg | 0.183mg | 18% |
| Manganese | 1.329mg | 0.916mg | 18% |
| Fiber | 6.2g | 2.2g | 16% |
| Vitamin B1 | 0.115mg | 0.026mg | 7% |
| Selenium | 2.8µg | 6.2µg | 6% |
| Calories | 357kcal | 230kcal | 6% |
| Choline | 35mg | 8.5mg | 5% |
| Potassium | 427mg | 263mg | 5% |
| Vitamin E | 0.82mg | 0.15mg | 4% |
| Iron | 1.96mg | 1.64mg | 4% |
| Polyunsaturated fat | 0.676g | 0.261g | 3% |
| Vitamin C | 0mg | 2.8mg | 3% |
| Monounsaturated fat | 0.159g | 1.014g | 2% |
| Vitamin K | 1.9µg | 0.1µg | 2% |
| Calcium | 21mg | 16mg | 1% |
| Net carbs | 68.7g | 3.34g | N/A |
| Sugar | 2.5g | 3.34g | N/A |
| Sodium | 7mg | 15mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.179mg | 0.027mg | 0% |
| Threonine | 0.469mg | 0.083mg | 0% |
| Isoleucine | 0.618mg | 0.09mg | 0% |
| Leucine | 1.018mg | 0.17mg | 0% |
| Lysine | 0.629mg | 0.101mg | 0% |
| Methionine | 0.438mg | 0.043mg | 0% |
| Phenylalanine | 0.721mg | 0.116mg | 0% |
| Valine | 0.858mg | 0.139mg | 0% |
| Histidine | 0.384mg | 0.053mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
96%
42%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 20.984g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 40)
Which food is cheaper?
Wild rice raw is cheaper (difference - $4)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)