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

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A recap on differences between wild rice raw and coleslaw

  • Wild rice raw is higher in phosphorus, copper, manganese, zinc, vitamin B3, magnesium, iron, vitamin B6, and vitamin B2, yet coleslaw is higher in vitamin K.
  • Wild rice raw covers your daily phosphorus needs 59% more than coleslaw.
  • Wild rice raw contains 43 times more zinc than coleslaw. While wild rice raw contains 5.96mg of zinc, coleslaw contains only 0.14mg.
  • The glycemic index of coleslaw is lower.

Food varieties used in this article are Wild rice, raw and Fast foods, coleslaw.

Infographic

Wild rice raw vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +2112.5%
Contains more PotassiumPotassium +231%
Contains more IronIron +790.9%
Contains more CopperCopper +3393.3%
Contains more ZincZinc +4157.1%
Contains more PhosphorusPhosphorus +2065%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1202.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +42.9%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin EVitamin E +51.9%
Contains more Vitamin B1Vitamin B1 +342.3%
Contains more Vitamin B2Vitamin B2 +1210%
Contains more Vitamin B3Vitamin B3 +3168.4%
Contains more Vitamin B5Vitamin B5 +336.6%
Contains more Vitamin B6Vitamin B6 +249.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3631.6%
~equal in Vitamin D ~µg

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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +1450.5%
Contains more CarbsCarbs +403%
Contains more OtherOther +84.3%
Contains more FatsFats +817.6%
Contains more WaterWater +846.1%

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +1579.9%
Contains more Poly. FatPolyunsaturated fat +691.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 14% 12%
Starch: 0 g
Sucrose: 8.96 g
Glucose: 1.69 g
Fructose: 1.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.09 g
Contains more SucroseSucrose +1237.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Coleslaw DV% diff.
Phosphorus 433mg 20mg 59%
Vitamin K 1.9µg 70.9µg 58%
Copper 0.524mg 0.015mg 57%
Manganese 1.329mg 0.102mg 53%
Zinc 5.96mg 0.14mg 53%
Vitamin B3 6.733mg 0.206mg 41%
Magnesium 177mg 8mg 40%
Polyunsaturated fat 0.676g 5.348g 31%
Protein 14.73g 0.95g 28%
Folate 95µg 24%
Iron 1.96mg 0.22mg 22%
Vitamin B6 0.391mg 0.112mg 21%
Carbs 74.9g 14.89g 20%
Vitamin B2 0.262mg 0.02mg 19%
Fiber 6.2g 1.9g 17%
Vitamin B5 1.074mg 0.246mg 17%
Vitamin C 0mg 14.6mg 16%
Fats 1.08g 9.91g 14%
Calories 357kcal 153kcal 10%
Sodium 7mg 203mg 9%
Potassium 427mg 129mg 9%
Vitamin B1 0.115mg 0.026mg 7%
Saturated fat 0.156g 1.599g 7%
Choline 35mg 6%
Monounsaturated fat 0.159g 2.671g 6%
Selenium 2.8µg 5%
Vitamin A 1µg 28µg 3%
Vitamin E 0.82mg 0.54mg 2%
Fructose 1.44g 2%
Calcium 21mg 30mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 68.7g 12.99g N/A
Sugar 2.5g 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.037g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Coleslaw
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
23%
Coleslaw
Minerals Daily Need Coverage Score
96%
Wild rice raw
9%
Coleslaw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 9.69g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 196mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.443g)
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 glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 18)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.