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  6. Wild rice raw vs. Dulce de Leche

Wild rice raw vs. Dulce de Leche — In-Depth Nutrition Comparison

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Summary of differences between wild rice raw and dulce de Leche

  • Wild rice raw has more copper, manganese, zinc, vitamin B3, magnesium, phosphorus, vitamin B6, fiber, and iron; however, dulce de Leche is higher in calcium.
  • Wild rice raw covers your daily need for copper, 58% more than dulce de Leche.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Wild rice, raw and Dulce de Leche.

Infographic

Wild rice raw vs Dulce de Leche 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +704.5%
Contains more PotassiumPotassium +22%
Contains more IronIron +1052.9%
Contains more CopperCopper +13000%
Contains more ZincZinc +654.4%
Contains more PhosphorusPhosphorus +124.4%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +66350%
Contains more CalciumCalcium +1095.2%
~equal in Selenium ~2.7µg

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%
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin B1Vitamin B1 +618.8%
Contains more Vitamin B3Vitamin B3 +3106.2%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin B6Vitamin B6 +2343.8%
Contains more Vitamin KVitamin K +46.2%
Contains more FolateFolate +763.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +54.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +154.6%

All nutrients comparison - raw data values

Nutrient Wild rice raw Dulce de Leche DV% diff.
Copper 0.524mg 0.004mg 58%
Manganese 1.329mg 0.002mg 58%
Zinc 5.96mg 0.79mg 47%
Vitamin B3 6.733mg 0.21mg 41%
Magnesium 177mg 22mg 37%
Phosphorus 433mg 193mg 34%
Vitamin B6 0.391mg 0.016mg 29%
Fiber 6.2g 0g 25%
Calcium 21mg 251mg 23%
Iron 1.96mg 0.17mg 22%
Folate 95µg 11µg 21%
Saturated fat 0.156g 4.534g 20%
Protein 14.73g 6.84g 16%
Vitamin B12 0µg 0.31µg 13%
Vitamin B2 0.262mg 0.405mg 11%
Choline 35mg 89.1mg 10%
Cholesterol 0mg 29mg 10%
Fats 1.08g 7.35g 10%
Vitamin A 1µg 74µg 8%
Vitamin B1 0.115mg 0.016mg 8%
Carbs 74.9g 55.35g 7%
Monounsaturated fat 0.159g 2.143g 5%
Sodium 7mg 129mg 5%
Vitamin B5 1.074mg 0.835mg 5%
Vitamin E 0.82mg 0.2mg 4%
Vitamin C 0mg 2.6mg 3%
Polyunsaturated fat 0.676g 0.375g 2%
Calories 357kcal 315kcal 2%
Potassium 427mg 350mg 2%
Vitamin K 1.9µg 1.3µg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 68.7g 55.35g N/A
Sugar 2.5g 49.74g N/A
Selenium 2.8µg 2.7µg 0%
Trans fat 0.364g N/A
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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +115.4%
Contains more CarbsCarbs +35.3%
Contains more FatsFats +580.6%
Contains more WaterWater +270%
Contains more OtherOther +14.4%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +80.3%
Contains more Mono. FatMonounsaturated fat +1247.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Contains more SucroseSucrose +6134.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

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
  2. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.