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  6. Wild rice raw vs. Egg

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

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What are the differences between wild rice raw and eggs?

  • Wild rice raw is higher in manganese, zinc, vitamin B3, magnesium, and phosphorus; however, eggs are richer in copper, selenium, choline, and vitamin B12.
  • Eggs' daily need coverage for copper is 164% more.
  • Eggs contain 105 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while eggs contain 0.064mg.
  • Eggs have a lower glycemic index (0) than wild rice raw (57).

We used Wild rice, raw and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Wild rice raw vs Egg 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%
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +1670%
Contains more PotassiumPotassium +238.9%
Contains more IronIron +64.7%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +151.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +5011.5%
Contains more CalciumCalcium +138.1%
Contains more CopperCopper +281.7%
Contains more SeleniumSelenium +1000%

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%
Egg
Egg
7
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B3Vitamin B3 +10420.3%
Contains more Vitamin B6Vitamin B6 +223.1%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +115.9%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.8%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +739.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Egg DV% diff.
Copper 0.524mg 2mg 164%
Cholesterol 0mg 373mg 124%
Manganese 1.329mg 0.026mg 57%
Selenium 2.8µg 30.8µg 51%
Choline 35mg 293.8mg 47%
Vitamin B12 0µg 1.11µg 46%
Zinc 5.96mg 1.05mg 45%
Vitamin B3 6.733mg 0.064mg 42%
Magnesium 177mg 10mg 40%
Phosphorus 433mg 172mg 37%
Fiber 6.2g 0g 25%
Carbs 74.9g 1.12g 25%
Vitamin B6 0.391mg 0.121mg 21%
Vitamin B2 0.262mg 0.513mg 19%
Vitamin A 1µg 149µg 16%
Fats 1.08g 10.61g 15%
Saturated fat 0.156g 3.267g 14%
Folate 95µg 44µg 13%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Iron 1.96mg 1.19mg 10%
Monounsaturated fat 0.159g 4.077g 10%
Calories 357kcal 155kcal 10%
Potassium 427mg 126mg 9%
Vitamin B5 1.074mg 1.398mg 6%
Sodium 7mg 124mg 5%
Polyunsaturated fat 0.676g 1.414g 5%
Vitamin B1 0.115mg 0.066mg 4%
Protein 14.73g 12.58g 4%
Calcium 21mg 50mg 3%
Vitamin K 1.9µg 0.3µg 1%
Vitamin E 0.82mg 1.03mg 1%
Net carbs 68.7g 1.12g N/A
Sugar 2.5g 1.12g N/A
Tryptophan 0.179mg 0.153mg 0%
Threonine 0.469mg 0.604mg 0%
Isoleucine 0.618mg 0.686mg 0%
Leucine 1.018mg 1.075mg 0%
Lysine 0.629mg 0.904mg 0%
Methionine 0.438mg 0.392mg 0%
Phenylalanine 0.721mg 0.668mg 0%
Valine 0.858mg 0.767mg 0%
Histidine 0.384mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +17.1%
Contains more CarbsCarbs +6587.5%
Contains more OtherOther +43%
Contains more FatsFats +882.4%
Contains more WaterWater +861.6%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +2464.2%
Contains more Poly. FatPolyunsaturated fat +109.2%

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.