Wild rice raw vs. Dried fruit — In-Depth Nutrition Comparison
Compare
Significant differences between wild rice raw and dried fruit
- Wild rice raw has more phosphorus, zinc, manganese, magnesium, vitamin B3, folate, and copper; however, dried fruit is richer in vitamin A, vitamin E, and potassium.
- Dried fruit covers your daily vitamin A needs 72% more than wild rice raw.
- Dried fruit has 15 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while dried fruit has 0.39mg.
- Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of dried fruit is 31.
Specific food types used in this comparison are Wild rice, raw and Apricots, dried, sulfured, uncooked.
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.
| Contains more MagnesiumMagnesium | +453.1% |
| Contains more CopperCopper | +52.8% |
| Contains more ZincZinc | +1428.2% |
| Contains more PhosphorusPhosphorus | +509.9% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +465.5% |
| Contains more SeleniumSelenium | +27.3% |
| Contains more CalciumCalcium | +161.9% |
| Contains more PotassiumPotassium | +172.1% |
| Contains more IronIron | +35.7% |
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 B1Vitamin B1 | +666.7% |
| Contains more Vitamin B2Vitamin B2 | +254.1% |
| Contains more Vitamin B3Vitamin B3 | +160.1% |
| Contains more Vitamin B5Vitamin B5 | +108.1% |
| Contains more Vitamin B6Vitamin B6 | +173.4% |
| Contains more FolateFolate | +850% |
| Contains more CholineCholine | +151.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +17900% |
| Contains more Vitamin EVitamin E | +428% |
| Contains more Vitamin KVitamin K | +63.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 433mg | 71mg | 52% |
| Zinc | 5.96mg | 0.39mg | 51% |
| Manganese | 1.329mg | 0.235mg | 48% |
| Magnesium | 177mg | 32mg | 35% |
| Vitamin B3 | 6.733mg | 2.589mg | 26% |
| Protein | 14.73g | 3.39g | 23% |
| Vitamin E | 0.82mg | 4.33mg | 23% |
| Potassium | 427mg | 1162mg | 22% |
| Folate | 95µg | 10µg | 21% |
| Vitamin A | 1µg | 180µg | 20% |
| Copper | 0.524mg | 0.343mg | 20% |
| Vitamin B6 | 0.391mg | 0.143mg | 19% |
| Fructose | 12.47g | 16% | |
| Vitamin B2 | 0.262mg | 0.074mg | 14% |
| Vitamin B5 | 1.074mg | 0.516mg | 11% |
| Iron | 1.96mg | 2.66mg | 9% |
| Vitamin B1 | 0.115mg | 0.015mg | 8% |
| Calories | 357kcal | 241kcal | 6% |
| Fiber | 6.2g | 7.3g | 4% |
| Polyunsaturated fat | 0.676g | 0.074g | 4% |
| Choline | 35mg | 13.9mg | 4% |
| Carbs | 74.9g | 62.64g | 4% |
| Calcium | 21mg | 55mg | 3% |
| Vitamin K | 1.9µg | 3.1µg | 1% |
| Fats | 1.08g | 0.51g | 1% |
| Saturated fat | 0.156g | 0.017g | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Selenium | 2.8µg | 2.2µg | 1% |
| Net carbs | 68.7g | 55.34g | N/A |
| Sugar | 2.5g | 53.44g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 7mg | 10mg | 0% |
| Monounsaturated fat | 0.159g | 0.074g | 0% |
| Tryptophan | 0.179mg | 0.016mg | 0% |
| Threonine | 0.469mg | 0.073mg | 0% |
| Isoleucine | 0.618mg | 0.063mg | 0% |
| Leucine | 1.018mg | 0.105mg | 0% |
| Lysine | 0.629mg | 0.083mg | 0% |
| Methionine | 0.438mg | 0.015mg | 0% |
| Phenylalanine | 0.721mg | 0.062mg | 0% |
| Valine | 0.858mg | 0.078mg | 0% |
| Histidine | 0.384mg | 0.047mg | 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:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more ProteinProtein | +334.5% |
| Contains more FatsFats | +111.8% |
| Contains more CarbsCarbs | +19.6% |
| Contains more WaterWater | +298.1% |
| Contains more OtherOther | +68% |
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
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +114.9% |
| Contains more Poly. FatPolyunsaturated fat | +813.5% |
| 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:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1077.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g