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  6. Wild rice raw vs. Plantain raw

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

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A recap on differences between wild rice raw and plantain raw

  • Wild rice raw is higher in phosphorus, zinc, copper, vitamin B3, magnesium, folate, iron, and vitamin B5, yet plantain raw is higher in vitamin A and vitamin C.
  • Wild rice raw covers your daily phosphorus needs 57% more than plantain raw.
  • Wild rice raw contains 43 times more zinc than plantain raw. While wild rice raw contains 5.96mg of zinc, plantain raw contains only 0.14mg.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Wild rice, raw and Plantains, raw.

Infographic

Wild rice raw vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +378.4%
Contains more CalciumCalcium +600%
Contains more IronIron +226.7%
Contains more CopperCopper +546.9%
Contains more ZincZinc +4157.1%
Contains more PhosphorusPhosphorus +1173.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +86.7%
Contains more PotassiumPotassium +16.9%
Contains less SodiumSodium -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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +485.7%
Contains more Vitamin B1Vitamin B1 +121.2%
Contains more Vitamin B2Vitamin B2 +385.2%
Contains more Vitamin B3Vitamin B3 +881.5%
Contains more Vitamin B5Vitamin B5 +313.1%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +331.8%
Contains more CholineCholine +159.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Plantain raw DV% diff.
Manganese 1.329mg 58%
Phosphorus 433mg 34mg 57%
Zinc 5.96mg 0.14mg 53%
Copper 0.524mg 0.081mg 49%
Vitamin B3 6.733mg 0.686mg 38%
Magnesium 177mg 37mg 33%
Protein 14.73g 1.3g 27%
Vitamin C 0mg 18.4mg 20%
Folate 95µg 22µg 18%
Iron 1.96mg 0.6mg 17%
Vitamin B5 1.074mg 0.26mg 16%
Vitamin B2 0.262mg 0.054mg 16%
Fiber 6.2g 2.3g 16%
Carbs 74.9g 31.89g 14%
Calories 357kcal 122kcal 12%
Vitamin B6 0.391mg 0.299mg 7%
Vitamin A 1µg 56µg 6%
Vitamin B1 0.115mg 0.052mg 5%
Vitamin E 0.82mg 0.14mg 5%
Polyunsaturated fat 0.676g 0.069g 4%
Choline 35mg 13.5mg 4%
Potassium 427mg 499mg 2%
Calcium 21mg 3mg 2%
Selenium 2.8µg 1.5µg 2%
Vitamin K 1.9µg 0.7µg 1%
Fats 1.08g 0.37g 1%
Net carbs 68.7g 29.59g N/A
Sugar 2.5g 15g N/A
Sodium 7mg 4mg 0%
Saturated fat 0.156g 0.143g 0%
Monounsaturated fat 0.159g 0.032g 0%
Tryptophan 0.179mg 0.015mg 0%
Threonine 0.469mg 0.034mg 0%
Isoleucine 0.618mg 0.036mg 0%
Leucine 1.018mg 0.059mg 0%
Lysine 0.629mg 0.06mg 0%
Methionine 0.438mg 0.017mg 0%
Phenylalanine 0.721mg 0.044mg 0%
Valine 0.858mg 0.046mg 0%
Histidine 0.384mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1033.1%
Contains more FatsFats +191.9%
Contains more CarbsCarbs +134.9%
Contains more OtherOther +31.9%
Contains more WaterWater +741.2%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +396.9%
Contains more Poly. FatPolyunsaturated fat +879.7%
~equal in Saturated fat ~0.143g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.