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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
35%
Minerals Daily Need Coverage Score
96%
70%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 1.354g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice raw is cheaper (difference - $1.5)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 2.5g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.