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  6. Wild rice raw vs. Coconut oil

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

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A recap on differences between Wild rice raw and Coconut oil

  • Wild rice raw is higher than Coconut oil in Phosphorus, Copper, Manganese, Zinc, Magnesium, Vitamin B3, Vitamin B6, Fiber, and Iron.
  • Coconut oil covers your daily Saturated Fat needs 412% more than Wild rice raw.
  • The amount of Saturated Fat in Wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Oil, coconut.

Infographic

Wild rice raw vs Coconut oil 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.
Wild rice raw
Wild rice raw
9
:
1
Coconut oil
Coconut oil
Contains more Calcium +2000%
Contains more Iron +3820%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +29700%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +2000%
Contains more Iron +3820%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +29700%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Wild rice raw
Wild rice raw
9
:
0
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin E +645.5%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +216.7%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +645.5%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +25766.7%
Contains more Other +68.1%
Contains more Fats +9072.2%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +25766.7%
Contains more Other +68.1%
Contains more Fats +9072.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Coconut oil
Coconut oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +3882.4%
Contains more Polyunsaturated fat +151.8%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +3882.4%
Contains more Polyunsaturated fat +151.8%

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 oil
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Coconut oil Opinion
Net carbs 68.7g 0g Wild rice raw
Protein 14.73g 0g Wild rice raw
Fats 1.08g 99.06g Coconut oil
Carbs 74.9g 0g Wild rice raw
Calories 357kcal 892kcal Coconut oil
Sugar 2.5g 0g Coconut oil
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 1mg Wild rice raw
Iron 1.96mg 0.05mg Wild rice raw
Magnesium 177mg 0mg Wild rice raw
Phosphorus 433mg 0mg Wild rice raw
Potassium 427mg 0mg Wild rice raw
Sodium 7mg 0mg Coconut oil
Zinc 5.96mg 0.02mg Wild rice raw
Copper 0.524mg 0mg Wild rice raw
Manganese 1.329mg 0mg Wild rice raw
Selenium 2.8µg 0µg Wild rice raw
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.11mg Wild rice raw
Vitamin B1 0.115mg 0mg Wild rice raw
Vitamin B2 0.262mg 0mg Wild rice raw
Vitamin B3 6.733mg 0mg Wild rice raw
Vitamin B5 1.074mg 0mg Wild rice raw
Vitamin B6 0.391mg 0mg Wild rice raw
Folate 95µg 0µg Wild rice raw
Vitamin K 1.9µg 0.6µg Wild rice raw
Tryptophan 0.179mg 0mg Wild rice raw
Threonine 0.469mg 0mg Wild rice raw
Isoleucine 0.618mg 0mg Wild rice raw
Leucine 1.018mg 0mg Wild rice raw
Lysine 0.629mg 0mg Wild rice raw
Methionine 0.438mg 0mg Wild rice raw
Phenylalanine 0.721mg 0mg Wild rice raw
Valine 0.858mg 0mg Wild rice raw
Histidine 0.384mg 0mg Wild rice raw
Trans Fat 0.028g Wild rice raw
Saturated Fat 0.156g 82.475g Wild rice raw
Monounsaturated Fat 0.159g 6.332g Coconut oil
Polyunsaturated fat 0.676g 1.702g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Coconut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
0%
Coconut oil
Minerals Daily Need Coverage Score
96%
Wild rice raw
0%
Coconut oil

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 82.319g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 57)
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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.