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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Crouton
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wild rice raw
35%
Crouton
Minerals Daily Need Coverage Score
96%
Wild rice raw
70%
Crouton

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.354g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.5)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 2.5g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.