Wild rice raw vs. Currant — In-Depth Nutrition Comparison
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Important differences between wild rice raw and currants
- Wild rice raw has more phosphorus, zinc, manganese, copper, vitamin B3, magnesium, vitamin B6, folate, and vitamin B5; however, currants have more vitamin C.
- Wild rice raw's daily need coverage for phosphorus is 56% more.
- Wild rice raw has 67 times more vitamin B3 than currants. Wild rice raw has 6.733mg of vitamin B3, while currants have 0.1mg.
- Wild rice raw has a higher glycemic index than currants.
The food varieties used in the comparison are Wild rice, raw and Currants, red, and white, raw.
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 | +1261.5% |
| Contains more PotassiumPotassium | +55.3% |
| Contains more IronIron | +96% |
| Contains more CopperCopper | +389.7% |
| Contains more ZincZinc | +2491.3% |
| Contains more PhosphorusPhosphorus | +884.1% |
| Contains more ManganeseManganese | +614.5% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more CalciumCalcium | +57.1% |
| Contains less SodiumSodium | -85.7% |
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 EVitamin E | +720% |
| Contains more Vitamin B1Vitamin B1 | +187.5% |
| Contains more Vitamin B2Vitamin B2 | +424% |
| Contains more Vitamin B3Vitamin B3 | +6633% |
| Contains more Vitamin B5Vitamin B5 | +1578.1% |
| Contains more Vitamin B6Vitamin B6 | +458.6% |
| Contains more FolateFolate | +1087.5% |
| Contains more CholineCholine | +360.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin KVitamin K | +478.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 433mg | 44mg | 56% |
| Zinc | 5.96mg | 0.23mg | 52% |
| Manganese | 1.329mg | 0.186mg | 50% |
| Vitamin C | 0mg | 41mg | 46% |
| Copper | 0.524mg | 0.107mg | 46% |
| Vitamin B3 | 6.733mg | 0.1mg | 41% |
| Magnesium | 177mg | 13mg | 39% |
| Protein | 14.73g | 1.4g | 27% |
| Vitamin B6 | 0.391mg | 0.07mg | 25% |
| Folate | 95µg | 8µg | 22% |
| Vitamin B5 | 1.074mg | 0.064mg | 20% |
| Carbs | 74.9g | 13.8g | 20% |
| Vitamin B2 | 0.262mg | 0.05mg | 16% |
| Calories | 357kcal | 56kcal | 15% |
| Iron | 1.96mg | 1mg | 12% |
| Fiber | 6.2g | 4.3g | 8% |
| Vitamin K | 1.9µg | 11µg | 8% |
| Vitamin B1 | 0.115mg | 0.04mg | 6% |
| Vitamin E | 0.82mg | 0.1mg | 5% |
| Choline | 35mg | 7.6mg | 5% |
| Polyunsaturated fat | 0.676g | 0.088g | 4% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Fructose | 3.53g | 4% | |
| Potassium | 427mg | 275mg | 4% |
| Calcium | 21mg | 33mg | 1% |
| Fats | 1.08g | 0.2g | 1% |
| Saturated fat | 0.156g | 0.017g | 1% |
| Net carbs | 68.7g | 9.5g | N/A |
| Sugar | 2.5g | 7.37g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin A | 1µg | 2µg | 0% |
| Monounsaturated fat | 0.159g | 0.028g | 0% |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 0% |
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:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
| Contains more ProteinProtein | +952.1% |
| Contains more FatsFats | +440% |
| Contains more CarbsCarbs | +442.8% |
| Contains more OtherOther | +135.4% |
| Contains more WaterWater | +981.8% |
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
0.017 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated fat | +467.9% |
| Contains more Poly. FatPolyunsaturated fat | +668.2% |
| Contains less Sat. FatSaturated fat | -89.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.61 g
Glucose:
3.22 g
Fructose:
3.53 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0.61g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g