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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.

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.
Wild rice raw
Wild rice raw
7
:
3
Crouton
Crouton
Contains more Magnesium +471%
Contains more Phosphorus +276.5%
Contains more Potassium +244.4%
Contains less Sodium -99%
Contains more Zinc +569.7%
Contains more Copper +221.5%
Contains more Manganese +165.8%
Contains more Calcium +261.9%
Contains more Iron +108.2%
Contains more Selenium +1239.3%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Magnesium +471%
Contains more Phosphorus +276.5%
Contains more Potassium +244.4%
Contains less Sodium -99%
Contains more Zinc +569.7%
Contains more Copper +221.5%
Contains more Manganese +165.8%
Contains more Calcium +261.9%
Contains more Iron +108.2%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
7
:
3
Crouton
Crouton
Contains more Vitamin A +∞%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +150.3%
Contains more Vitamin B6 +1403.8%
Contains more Vitamin B1 +441.7%
Contains more Folate +38.9%
Equal in Vitamin B2 - 0.272
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +150.3%
Contains more Vitamin B6 +1403.8%
Contains more Vitamin B1 +441.7%
Contains more Folate +38.9%
Equal in Vitamin B2 - 0.272

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
2
Crouton
Crouton
Contains more Protein +23.8%
Contains more Water +41.1%
Contains more Fats +511.1%
Contains more Other +63.4%
Equal in Carbs - 73.5
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Crouton
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 Protein +23.8%
Contains more Water +41.1%
Contains more Fats +511.1%
Contains more Other +63.4%
Equal in Carbs - 73.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Crouton
Crouton
Contains less Saturated Fat -89.7%
Contains more Monounsaturated Fat +1823.9%
Contains more Polyunsaturated fat +88.3%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains less Saturated Fat -89.7%
Contains more Monounsaturated Fat +1823.9%
Contains more Polyunsaturated 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 Opinion
Net carbs 68.7g 68.4g Wild rice raw
Protein 14.73g 11.9g Wild rice raw
Fats 1.08g 6.6g Crouton
Carbs 74.9g 73.5g Wild rice raw
Calories 357kcal 407kcal Crouton
Sugar 2.5g Crouton
Fiber 6.2g 5.1g Wild rice raw
Calcium 21mg 76mg Crouton
Iron 1.96mg 4.08mg Crouton
Magnesium 177mg 31mg Wild rice raw
Phosphorus 433mg 115mg Wild rice raw
Potassium 427mg 124mg Wild rice raw
Sodium 7mg 698mg Wild rice raw
Zinc 5.96mg 0.89mg Wild rice raw
Copper 0.524mg 0.163mg Wild rice raw
Manganese 1.329mg 0.5mg Wild rice raw
Selenium 2.8µg 37.5µg Crouton
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.115mg 0.623mg Crouton
Vitamin B2 0.262mg 0.272mg Crouton
Vitamin B3 6.733mg 5.439mg Wild rice raw
Vitamin B5 1.074mg 0.429mg Wild rice raw
Vitamin B6 0.391mg 0.026mg Wild rice raw
Folate 95µg 132µg Crouton
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.14mg Wild rice raw
Threonine 0.469mg 0.337mg Wild rice raw
Isoleucine 0.618mg 0.456mg Wild rice raw
Leucine 1.018mg 0.832mg Wild rice raw
Lysine 0.629mg 0.278mg Wild rice raw
Methionine 0.438mg 0.211mg Wild rice raw
Phenylalanine 0.721mg 0.586mg Wild rice raw
Valine 0.858mg 0.514mg Wild rice raw
Histidine 0.384mg 0.255mg Wild rice raw
Saturated Fat 0.156g 1.51g Wild rice raw
Monounsaturated Fat 0.159g 3.059g Crouton
Polyunsaturated fat 0.676g 1.273g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Crouton
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
38%
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.