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  6. Wild rice raw vs. Crackers

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

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What are the differences between wild rice raw and crackers?

  • Wild rice raw is higher in zinc, copper, magnesium, manganese, phosphorus, and vitamin B6; however, crackers are richer in vitamin K and iron.
  • Crackers' daily need coverage for vitamin K is 56% more.
  • Crackers contain 12 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while crackers contain 0.49mg.
  • Wild rice raw has less saturated fat.

We used Wild rice, raw and Crackers, standard snack-type, regular types in this article.

Infographic

Wild rice raw vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +883.3%
Contains more PotassiumPotassium +261.9%
Contains more CopperCopper +403.8%
Contains more ZincZinc +1116.3%
Contains more PhosphorusPhosphorus +74.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +170.7%
Contains more CalciumCalcium +471.4%
Contains more IronIron +105.6%
Contains more SeleniumSelenium +139.3%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin B5Vitamin B5 +157.6%
Contains more Vitamin B6Vitamin B6 +520.6%
Contains more CholineCholine +264.6%
Contains more Vitamin EVitamin E +269.5%
Contains more Vitamin B1Vitamin B1 +261.7%
Contains more Vitamin B2Vitamin B2 +74%
Contains more Vitamin KVitamin K +3547.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Crackers DV% diff.
Polyunsaturated fat 0.676g 13.137g 83%
Vitamin K 1.9µg 69.3µg 56%
Zinc 5.96mg 0.49mg 50%
Copper 0.524mg 0.104mg 47%
Fats 1.08g 26.43g 39%
Magnesium 177mg 18mg 38%
Manganese 1.329mg 0.491mg 36%
Sodium 7mg 726mg 31%
Phosphorus 433mg 248mg 26%
Iron 1.96mg 4.03mg 26%
Saturated fat 0.156g 5.562g 25%
Vitamin B6 0.391mg 0.063mg 25%
Vitamin B1 0.115mg 0.416mg 25%
Starch 49.69g 20%
Protein 14.73g 6.64g 16%
Fiber 6.2g 2.3g 16%
Monounsaturated fat 0.159g 6.553g 16%
Vitamin B2 0.262mg 0.456mg 15%
Vitamin B3 6.733mg 4.352mg 15%
Vitamin E 0.82mg 3.03mg 15%
Vitamin B5 1.074mg 0.417mg 13%
Calcium 21mg 120mg 10%
Potassium 427mg 118mg 9%
Calories 357kcal 510kcal 8%
Selenium 2.8µg 6.7µg 7%
Choline 35mg 9.6mg 5%
Carbs 74.9g 61.3g 5%
Folate 95µg 92µg 1%
Net carbs 68.7g 59g N/A
Sugar 2.5g 8.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 1.076g N/A
Tryptophan 0.179mg 0.084mg 0%
Threonine 0.469mg 0.193mg 0%
Isoleucine 0.618mg 0.246mg 0%
Leucine 1.018mg 0.471mg 0%
Lysine 0.629mg 0.103mg 0%
Methionine 0.438mg 0.112mg 0%
Phenylalanine 0.721mg 0.331mg 0%
Valine 0.858mg 0.294mg 0%
Histidine 0.384mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +121.8%
Contains more CarbsCarbs +22.2%
Contains more WaterWater +147.1%
Contains more FatsFats +2347.2%
Contains more OtherOther +62.7%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +4021.4%
Contains more Poly. FatPolyunsaturated fat +1843.3%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +937.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.