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  6. Wild rice raw vs. Crouton

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

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Significant differences between wild rice raw and crouton

  • Wild rice raw has more zinc, phosphorus, copper, manganese, magnesium, and vitamin B6; however, crouton is richer in selenium, vitamin B1, and iron.
  • Crouton covers your daily selenium needs 63% more than wild rice raw.
  • Crouton has 15 times less vitamin B6 than wild rice raw. Wild rice raw has 0.391mg of vitamin B6, while crouton has 0.026mg.
  • Wild rice raw contains less sodium.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of wild rice raw is 57.

Specific food types used in this comparison are Wild rice, raw and Croutons, plain.

Infographic

Wild rice raw vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +471%
Contains more PotassiumPotassium +244.4%
Contains more CopperCopper +221.5%
Contains more ZincZinc +569.7%
Contains more PhosphorusPhosphorus +276.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +165.8%
Contains more CalciumCalcium +261.9%
Contains more IronIron +108.2%
Contains more SeleniumSelenium +1239.3%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +150.3%
Contains more Vitamin B6Vitamin B6 +1403.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +441.7%
Contains more FolateFolate +38.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.272mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Crouton DV% diff.
Selenium 2.8µg 37.5µg 63%
Zinc 5.96mg 0.89mg 46%
Phosphorus 433mg 115mg 45%
Vitamin B1 0.115mg 0.623mg 42%
Copper 0.524mg 0.163mg 40%
Manganese 1.329mg 0.5mg 36%
Magnesium 177mg 31mg 35%
Sodium 7mg 698mg 30%
Vitamin B6 0.391mg 0.026mg 28%
Iron 1.96mg 4.08mg 27%
Vitamin B5 1.074mg 0.429mg 13%
Potassium 427mg 124mg 9%
Folate 95µg 132µg 9%
Fats 1.08g 6.6g 8%
Vitamin B3 6.733mg 5.439mg 8%
Monounsaturated fat 0.159g 3.059g 7%
Saturated fat 0.156g 1.51g 6%
Calcium 21mg 76mg 6%
Choline 35mg 6%
Protein 14.73g 11.9g 6%
Vitamin E 0.82mg 5%
Fiber 6.2g 5.1g 4%
Polyunsaturated fat 0.676g 1.273g 4%
Calories 357kcal 407kcal 3%
Vitamin K 1.9µg 2%
Vitamin B2 0.262mg 0.272mg 1%
Carbs 74.9g 73.5g 0%
Net carbs 68.7g 68.4g N/A
Sugar 2.5g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.14mg 0%
Threonine 0.469mg 0.337mg 0%
Isoleucine 0.618mg 0.456mg 0%
Leucine 1.018mg 0.832mg 0%
Lysine 0.629mg 0.278mg 0%
Methionine 0.438mg 0.211mg 0%
Phenylalanine 0.721mg 0.586mg 0%
Valine 0.858mg 0.514mg 0%
Histidine 0.384mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +23.8%
Contains more WaterWater +41.1%
Contains more FatsFats +511.1%
Contains more OtherOther +63.4%
~equal in Carbs ~73.5g

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +1823.9%
Contains more Poly. FatPolyunsaturated fat +88.3%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.