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  6. Wild rice raw vs. Fortune cookie

Wild rice raw vs. Fortune cookie — In-Depth Nutrition Comparison

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How are wild rice raw and fortune cookie different?

  • Wild rice raw has more phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, fiber, vitamin B5, and potassium than fortune cookie.
  • Daily need coverage for phosphorus for wild rice raw is 57% higher.
  • Wild rice raw contains 35 times more zinc than fortune cookie. While wild rice raw contains 5.96mg of zinc, fortune cookie contains only 0.17mg.
  • Wild rice raw has a lower glycemic index (57) than fortune cookie (77).

Wild rice, raw and Cookies, fortune are the varieties used in this article.

Infographic

Wild rice raw vs Fortune cookie 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% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +2428.6%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +941.5%
Contains more IronIron +36.1%
Contains more CopperCopper +773.3%
Contains more ZincZinc +3405.9%
Contains more PhosphorusPhosphorus +1137.1%
Contains less SodiumSodium -77.4%
Contains more ManganeseManganese +599.5%
~equal in Selenium ~2.9µg

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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin EVitamin E +2633.3%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +265.9%
Contains more Vitamin B5Vitamin B5 +261.6%
Contains more Vitamin B6Vitamin B6 +2907.7%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +43.9%
Contains more CholineCholine +483.3%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Fortune cookie DV% diff.
Phosphorus 433mg 35mg 57%
Zinc 5.96mg 0.17mg 53%
Copper 0.524mg 0.06mg 52%
Manganese 1.329mg 0.19mg 50%
Magnesium 177mg 7mg 40%
Vitamin B3 6.733mg 1.84mg 31%
Vitamin B6 0.391mg 0.013mg 29%
Protein 14.73g 4.2g 21%
Fiber 6.2g 1.6g 18%
Vitamin B5 1.074mg 0.297mg 16%
Potassium 427mg 41mg 11%
Vitamin B2 0.262mg 0.13mg 10%
Iron 1.96mg 1.44mg 7%
Folate 95µg 66µg 7%
Vitamin B1 0.115mg 0.182mg 6%
Choline 35mg 6mg 5%
Vitamin E 0.82mg 0.03mg 5%
Monounsaturated fat 0.159g 1.345g 3%
Carbs 74.9g 84g 3%
Saturated fat 0.156g 0.669g 2%
Fats 1.08g 2.7g 2%
Vitamin K 1.9µg 1.1µg 1%
Polyunsaturated fat 0.676g 0.466g 1%
Calories 357kcal 378kcal 1%
Sodium 7mg 31mg 1%
Calcium 21mg 12mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 68.7g 82.4g N/A
Sugar 2.5g 45.42g N/A
Vitamin A 1µg 1µg 0%
Selenium 2.8µg 2.9µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.179mg 0.061mg 0%
Threonine 0.469mg 0.123mg 0%
Isoleucine 0.618mg 0.165mg 0%
Leucine 1.018mg 0.295mg 0%
Lysine 0.629mg 0.157mg 0%
Methionine 0.438mg 0.076mg 0%
Phenylalanine 0.721mg 0.203mg 0%
Valine 0.858mg 0.192mg 0%
Histidine 0.384mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g 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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more ProteinProtein +250.7%
Contains more OtherOther +39.1%
Contains more FatsFats +150%
Contains more CarbsCarbs +12.1%
~equal in Water ~8g

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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +45.1%
Contains more Mono. FatMonounsaturated fat +745.9%

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.