Wild rice raw vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and dates
- Wild rice raw is higher than dates in phosphorus, zinc, manganese, copper, vitamin B3, magnesium, folate, vitamin B6, vitamin B2, and iron.
- Wild rice raw covers your daily phosphorus needs 53% more than dates.
- Wild rice raw contains 21 times more zinc than dates. While wild rice raw contains 5.96mg of zinc, dates contain only 0.29mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Wild rice, raw and Dates, deglet noor.
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 | +311.6% |
| Contains more IronIron | +92.2% |
| Contains more CopperCopper | +154.4% |
| Contains more ZincZinc | +1955.2% |
| Contains more PhosphorusPhosphorus | +598.4% |
| Contains more ManganeseManganese | +407.3% |
| Contains more CalciumCalcium | +85.7% |
| Contains more PotassiumPotassium | +53.6% |
| Contains less SodiumSodium | -71.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1540% |
| Contains more Vitamin B1Vitamin B1 | +121.2% |
| Contains more Vitamin B2Vitamin B2 | +297% |
| Contains more Vitamin B3Vitamin B3 | +428.5% |
| Contains more Vitamin B5Vitamin B5 | +82.3% |
| Contains more Vitamin B6Vitamin B6 | +137% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +455.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +42.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 433mg | 62mg | 53% |
| Zinc | 5.96mg | 0.29mg | 52% |
| Manganese | 1.329mg | 0.262mg | 46% |
| Copper | 0.524mg | 0.206mg | 35% |
| Vitamin B3 | 6.733mg | 1.274mg | 34% |
| Magnesium | 177mg | 43mg | 32% |
| Protein | 14.73g | 2.45g | 25% |
| Fructose | 19.56g | 24% | |
| Folate | 95µg | 19µg | 19% |
| Vitamin B6 | 0.391mg | 0.165mg | 17% |
| Vitamin B2 | 0.262mg | 0.066mg | 15% |
| Iron | 1.96mg | 1.02mg | 12% |
| Vitamin B5 | 1.074mg | 0.589mg | 10% |
| Potassium | 427mg | 656mg | 7% |
| Fiber | 6.2g | 8g | 7% |
| Choline | 35mg | 6.3mg | 5% |
| Vitamin B1 | 0.115mg | 0.052mg | 5% |
| Vitamin E | 0.82mg | 0.05mg | 5% |
| Polyunsaturated fat | 0.676g | 0.019g | 4% |
| Calories | 357kcal | 282kcal | 4% |
| Calcium | 21mg | 39mg | 2% |
| Vitamin K | 1.9µg | 2.7µg | 1% |
| Fats | 1.08g | 0.39g | 1% |
| Saturated fat | 0.156g | 0.032g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Carbs | 74.9g | 75.03g | 0% |
| Net carbs | 68.7g | 67.03g | N/A |
| Sugar | 2.5g | 63.35g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 2.8µg | 3µg | 0% |
| Monounsaturated fat | 0.159g | 0.036g | 0% |
| Tryptophan | 0.179mg | 0.012mg | 0% |
| Threonine | 0.469mg | 0.043mg | 0% |
| Isoleucine | 0.618mg | 0.049mg | 0% |
| Leucine | 1.018mg | 0.084mg | 0% |
| Lysine | 0.629mg | 0.066mg | 0% |
| Methionine | 0.438mg | 0.022mg | 0% |
| Phenylalanine | 0.721mg | 0.05mg | 0% |
| Valine | 0.858mg | 0.071mg | 0% |
| Histidine | 0.384mg | 0.032mg | 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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +501.2% |
| Contains more FatsFats | +176.9% |
| Contains more WaterWater | +164.6% |
~equal in
Carbs
~75.03g
~equal in
Other
~1.6g
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +341.7% |
| Contains more Poly. FatPolyunsaturated fat | +3457.9% |
| Contains less Sat. FatSaturated fat | -79.5% |
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:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more SucroseSucrose | +3458.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g