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  6. Wild rice raw vs. Cutlet

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

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The main differences between Wild rice raw and Cutlet

  • Wild rice raw is richer in Phosphorus, Zinc, Magnesium, Folate, and Potassium, yet Cutlet is richer in Vitamin B3, Vitamin E , Vitamin B2, and Vitamin B6.
  • Daily need coverage for Vitamin B3 from Cutlet is 122% higher.
  • Wild rice raw contains 59 times more Magnesium than Cutlet. Wild rice raw contains 177mg of Magnesium, while Cutlet contains 3mg.
  • Wild rice raw contains less Sodium.

Food types used in this article are Wild rice, raw and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Wild rice raw vs Cutlet 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
9
:
1
Cutlet
Cutlet
Contains more Iron +15.3%
Contains more Magnesium +5800%
Contains more Phosphorus +673.2%
Contains more Potassium +306.7%
Contains less Sodium -98.1%
Contains more Zinc +496%
Equal in Calcium - 22
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Cutlet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 64% 3% 24% 10% 49% 28% 0% 0% 0%
Contains more Iron +15.3%
Contains more Magnesium +5800%
Contains more Phosphorus +673.2%
Contains more Potassium +306.7%
Contains less Sodium -98.1%
Contains more Zinc +496%
Equal in Calcium - 22

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
5
:
4
Cutlet
Cutlet
Contains more Vitamin A +∞%
Contains more Vitamin B1 +130%
Contains more Folate +4650%
Contains more Vitamin E +2106.1%
Contains more Vitamin B2 +407.6%
Contains more Vitamin B3 +290.5%
Contains more Vitamin B6 +27.9%
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%
Cutlet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 362% 0% 0% 13% 307% 493% 0% 116% 2% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +130%
Contains more Folate +4650%
Contains more Vitamin E +2106.1%
Contains more Vitamin B2 +407.6%
Contains more Vitamin B3 +290.5%
Contains more Vitamin B6 +27.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Cutlet
Cutlet
Contains more Carbs +926%
Contains more Other +25.4%
Contains more Protein +58.1%
Contains more Fats +38.9%
Contains more Water +759.4%
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
Cutlet
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more Carbs +926%
Contains more Other +25.4%
Contains more Protein +58.1%
Contains more Fats +38.9%
Contains more Water +759.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Cutlet
Cutlet
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +25.8%
Contains more Polyunsaturated fat +18.3%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Cutlet
23% 15% 62%
Saturated Fat: 0.3 g
Monounsaturated Fat: 0.2 g
Polyunsaturated fat: 0.8 g
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +25.8%
Contains more Polyunsaturated fat +18.3%

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 Cutlet
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Cutlet Opinion
Net carbs 68.7g 2.8g Wild rice raw
Protein 14.73g 23.29g Cutlet
Fats 1.08g 1.5g Cutlet
Carbs 74.9g 7.3g Wild rice raw
Calories 357kcal 117kcal Wild rice raw
Sugar 2.5g 0.2g Cutlet
Fiber 6.2g 4.5g Wild rice raw
Calcium 21mg 22mg Cutlet
Iron 1.96mg 1.7mg Wild rice raw
Magnesium 177mg 3mg Wild rice raw
Phosphorus 433mg 56mg Wild rice raw
Potassium 427mg 105mg Wild rice raw
Sodium 7mg 371mg Wild rice raw
Zinc 5.96mg 1mg Wild rice raw
Copper 0.524mg Wild rice raw
Manganese 1.329mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg Wild rice raw
Vitamin E 0.82mg 18.09mg Cutlet
Vitamin B1 0.115mg 0.05mg Wild rice raw
Vitamin B2 0.262mg 1.33mg Cutlet
Vitamin B3 6.733mg 26.29mg Cutlet
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.391mg 0.5mg Cutlet
Folate 95µg 2µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.156g 0.3g Wild rice raw
Monounsaturated Fat 0.159g 0.2g Cutlet
Polyunsaturated fat 0.676g 0.8g Cutlet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Cutlet
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
108%
Cutlet
Minerals Daily Need Coverage Score
96%
Wild rice raw
18%
Cutlet

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.144g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Cutlet
Cutlet is lower in Sugar (difference - 2.3g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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

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.