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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 the 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.
  • The glycemic index of coconut oil 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.
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3820%
Contains more CopperCopper +∞%
Contains more ZincZinc +29700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +645.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +11566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Coconut oil DV% diff.
Saturated fat 0.156g 82.475g 374%
Fats 1.08g 99.06g 151%
Phosphorus 433mg 0mg 62%
Copper 0.524mg 0mg 58%
Manganese 1.329mg 0mg 58%
Zinc 5.96mg 0.02mg 54%
Vitamin B3 6.733mg 0mg 42%
Magnesium 177mg 0mg 42%
Vitamin B6 0.391mg 0mg 30%
Protein 14.73g 0g 29%
Calories 357kcal 892kcal 27%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Iron 1.96mg 0.05mg 24%
Folate 95µg 0µg 24%
Vitamin B5 1.074mg 0mg 21%
Vitamin B2 0.262mg 0mg 20%
Monounsaturated fat 0.159g 6.332g 15%
Potassium 427mg 0mg 13%
Vitamin B1 0.115mg 0mg 10%
Polyunsaturated fat 0.676g 1.702g 7%
Choline 35mg 0.3mg 6%
Selenium 2.8µg 0µg 5%
Vitamin E 0.82mg 0.11mg 5%
Calcium 21mg 1mg 2%
Vitamin K 1.9µg 0.6µg 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Sodium 7mg 0mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.028g N/A
Tryptophan 0.179mg 0mg 0%
Threonine 0.469mg 0mg 0%
Isoleucine 0.618mg 0mg 0%
Leucine 1.018mg 0mg 0%
Lysine 0.629mg 0mg 0%
Methionine 0.438mg 0mg 0%
Phenylalanine 0.721mg 0mg 0%
Valine 0.858mg 0mg 0%
Histidine 0.384mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25766.7%
Contains more OtherOther +68.1%
Contains more FatsFats +9072.2%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +3882.4%
Contains more Poly. FatPolyunsaturated fat +151.8%

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.