Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Cod

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

Compare

Summary of differences between wild rice raw and cod

  • Wild rice raw has more manganese, copper, zinc, magnesium, phosphorus, vitamin B3, and fiber; however, cod is higher in vitamin B5, selenium, and vitamin B12.
  • Cod covers your daily need for vitamin B5, 3039% more than wild rice raw.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Wild rice, raw and Fish, cod, Atlantic, raw.

Infographic

Wild rice raw vs Cod 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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +453.1%
Contains more CalciumCalcium +31.3%
Contains more IronIron +415.8%
Contains more CopperCopper +1771.4%
Contains more ZincZinc +1224.4%
Contains more PhosphorusPhosphorus +113.3%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +8760%
Contains more SeleniumSelenium +1082.1%
~equal in Potassium ~413mg

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%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin EVitamin E +28.1%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B2Vitamin B2 +303.1%
Contains more Vitamin B3Vitamin B3 +226.4%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +1257.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +14145.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +86.3%

All nutrients comparison - raw data values

Nutrient Wild rice raw Cod DV% diff.
Vitamin B5 1.074mg 153mg 3039%
Manganese 1.329mg 0.015mg 57%
Copper 0.524mg 0.028mg 55%
Selenium 2.8µg 33.1µg 55%
Zinc 5.96mg 0.45mg 50%
Vitamin B12 0µg 0.91µg 38%
Magnesium 177mg 32mg 35%
Phosphorus 433mg 203mg 33%
Vitamin B3 6.733mg 2.063mg 29%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Folate 95µg 7µg 22%
Iron 1.96mg 0.38mg 20%
Vitamin B2 0.262mg 0.065mg 15%
Cholesterol 0mg 43mg 14%
Calories 357kcal 82kcal 14%
Vitamin B6 0.391mg 0.245mg 11%
Protein 14.73g 17.81g 6%
Vitamin D 0IU 36IU 5%
Choline 35mg 65.2mg 5%
Vitamin D 0µg 0.9µg 5%
Polyunsaturated fat 0.676g 0.231g 3%
Vitamin B1 0.115mg 0.076mg 3%
Vitamin K 1.9µg 0.1µg 2%
Sodium 7mg 54mg 2%
Vitamin E 0.82mg 0.64mg 1%
Vitamin A 1µg 12µg 1%
Calcium 21mg 16mg 1%
Vitamin C 0mg 1mg 1%
Fats 1.08g 0.67g 1%
Net carbs 68.7g 0g N/A
Potassium 427mg 413mg 0%
Sugar 2.5g 0g N/A
Saturated fat 0.156g 0.131g 0%
Monounsaturated fat 0.159g 0.094g 0%
Tryptophan 0.179mg 0.199mg 0%
Threonine 0.469mg 0.781mg 0%
Isoleucine 0.618mg 0.821mg 0%
Leucine 1.018mg 1.447mg 0%
Lysine 0.629mg 1.635mg 0%
Methionine 0.438mg 0.527mg 0%
Phenylalanine 0.721mg 0.695mg 0%
Valine 0.858mg 0.917mg 0%
Histidine 0.384mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +61.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +410%
Contains more ProteinProtein +20.9%
Contains more WaterWater +946.6%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +69.1%
Contains more Poly. FatPolyunsaturated fat +192.6%
Contains less Sat. FatSaturated fat -16%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.