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  6. Wild rice raw vs. Macaroon

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

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What are the differences between wild rice raw and macaroon?

  • The amount of phosphorus, zinc, vitamin B3, magnesium, copper, folate, vitamin B6, vitamin B2, and iron in wild rice raw is higher than in macaroon.
  • Macaroon's daily need coverage for saturated fat is 100% more.
  • Macaroon contains 32 times less folate than wild rice raw. Wild rice raw contains 95µg of folate, while macaroon contains 3µg.
  • Wild rice raw has less saturated fat.
  • Macaroon has a lower glycemic index (32) than wild rice raw (57).

We used Wild rice, raw and Cookies, coconut macaroon types in this article.

Infographic

Wild rice raw vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +510.3%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +247.2%
Contains more IronIron +139%
Contains more CopperCopper +94.8%
Contains more ZincZinc +716.4%
Contains more PhosphorusPhosphorus +536.8%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +142.9%

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 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +331.6%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +2960.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +307.3%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +3066.7%
Contains more CholineCholine +284.6%
~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 Macaroon DV% diff.
Saturated fat 0.156g 20.099g 91%
Manganese 1.329mg 58%
Phosphorus 433mg 68mg 52%
Zinc 5.96mg 0.73mg 48%
Vitamin B3 6.733mg 0.22mg 41%
Magnesium 177mg 29mg 35%
Fats 1.08g 22.55g 33%
Copper 0.524mg 0.269mg 28%
Vitamin B6 0.391mg 0.096mg 23%
Folate 95µg 3µg 23%
Protein 14.73g 3.02g 23%
Vitamin B5 1.074mg 21%
Vitamin B2 0.262mg 0.06mg 16%
Iron 1.96mg 0.82mg 14%
Sodium 7mg 241mg 10%
Potassium 427mg 123mg 9%
Vitamin B1 0.115mg 0.02mg 8%
Selenium 2.8µg 6.8µg 7%
Choline 35mg 9.1mg 5%
Calories 357kcal 460kcal 5%
Carbs 74.9g 61.22g 5%
Vitamin E 0.82mg 0.19mg 4%
Fiber 6.2g 5.1g 4%
Monounsaturated fat 0.159g 1.61g 4%
Calcium 21mg 5mg 2%
Polyunsaturated fat 0.676g 0.81g 1%
Vitamin K 1.9µg 1.1µg 1%
Net carbs 68.7g 56.12g N/A
Sugar 2.5g 45.16g N/A
Vitamin A 1µg 0µg 0%
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%

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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +387.7%
Contains more CarbsCarbs +22.3%
Contains more FatsFats +1988%
Contains more WaterWater +48.2%
Contains more OtherOther +11.8%

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +912.6%
Contains more Poly. FatPolyunsaturated fat +19.8%

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.