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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 for 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.
  • Cutlet has a lower glycemic index than wild rice raw.

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.
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%
Cutlet
Cutlet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +5800%
Contains more PotassiumPotassium +306.7%
Contains more IronIron +15.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +496%
Contains more PhosphorusPhosphorus +673.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~22mg

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%
Cutlet
Cutlet
4
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4650%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2106.1%
Contains more Vitamin B2Vitamin B2 +407.6%
Contains more Vitamin B3Vitamin B3 +290.5%
Contains more Vitamin B6Vitamin B6 +27.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Cutlet DV% diff.
Vitamin B3 6.733mg 26.29mg 122%
Vitamin E 0.82mg 18.09mg 115%
Vitamin B2 0.262mg 1.33mg 82%
Copper 0.524mg 58%
Manganese 1.329mg 58%
Phosphorus 433mg 56mg 54%
Zinc 5.96mg 1mg 45%
Magnesium 177mg 3mg 41%
Carbs 74.9g 7.3g 23%
Folate 95µg 2µg 23%
Vitamin B5 1.074mg 21%
Protein 14.73g 23.29g 17%
Sodium 7mg 371mg 16%
Calories 357kcal 117kcal 12%
Potassium 427mg 105mg 9%
Vitamin B6 0.391mg 0.5mg 8%
Fiber 6.2g 4.5g 7%
Choline 35mg 6%
Vitamin B1 0.115mg 0.05mg 5%
Selenium 2.8µg 5%
Iron 1.96mg 1.7mg 3%
Vitamin K 1.9µg 2%
Saturated fat 0.156g 0.3g 1%
Fats 1.08g 1.5g 1%
Polyunsaturated fat 0.676g 0.8g 1%
Net carbs 68.7g 2.8g N/A
Calcium 21mg 22mg 0%
Sugar 2.5g 0.2g N/A
Vitamin A 1µg 0%
Monounsaturated fat 0.159g 0.2g 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Cutlet
Cutlet
3
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 CarbsCarbs +926%
Contains more OtherOther +25.4%
Contains more ProteinProtein +58.1%
Contains more FatsFats +38.9%
Contains more WaterWater +759.4%

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
Cutlet
Cutlet
2
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +25.8%
Contains more Poly. FatPolyunsaturated fat +18.3%

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.