Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Egg white

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

Compare

Important differences between wild rice raw and egg whites

  • Wild rice raw has more phosphorus, manganese, copper, zinc, vitamin B3, magnesium, vitamin B6, fiber, and iron; however, egg whites have more selenium.
  • Wild rice raw's daily need coverage for phosphorus is 60% more.
  • Wild rice raw has a higher glycemic index than egg whites.

The food varieties used in the comparison are Wild rice, raw and Egg, white, raw, fresh.

Infographic

Wild rice raw vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +1509.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +162%
Contains more IronIron +2350%
Contains more CopperCopper +2178.3%
Contains more ZincZinc +19766.7%
Contains more PhosphorusPhosphorus +2786.7%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +11981.8%
Contains more SeleniumSelenium +614.3%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2775%
Contains more Vitamin B3Vitamin B3 +6312.4%
Contains more Vitamin B5Vitamin B5 +465.3%
Contains more Vitamin B6Vitamin B6 +7720%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2275%
Contains more CholineCholine +3081.8%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Egg white DV% diff.
Phosphorus 433mg 15mg 60%
Manganese 1.329mg 0.011mg 57%
Copper 0.524mg 0.023mg 56%
Zinc 5.96mg 0.03mg 54%
Vitamin B3 6.733mg 0.105mg 41%
Magnesium 177mg 11mg 40%
Selenium 2.8µg 20µg 31%
Vitamin B6 0.391mg 0.005mg 30%
Carbs 74.9g 0.73g 25%
Fiber 6.2g 0g 25%
Iron 1.96mg 0.08mg 24%
Folate 95µg 4µg 23%
Vitamin B5 1.074mg 0.19mg 18%
Calories 357kcal 52kcal 15%
Vitamin B2 0.262mg 0.439mg 14%
Vitamin B1 0.115mg 0.004mg 9%
Protein 14.73g 10.9g 8%
Potassium 427mg 163mg 8%
Sodium 7mg 166mg 7%
Choline 35mg 1.1mg 6%
Polyunsaturated fat 0.676g 0g 5%
Vitamin E 0.82mg 0mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin K 1.9µg 0µg 2%
Saturated fat 0.156g 0g 1%
Calcium 21mg 7mg 1%
Fats 1.08g 0.17g 1%
Net carbs 68.7g 0.73g N/A
Sugar 2.5g 0.71g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0g 0%
Tryptophan 0.179mg 0.125mg 0%
Threonine 0.469mg 0.449mg 0%
Isoleucine 0.618mg 0.661mg 0%
Leucine 1.018mg 1.016mg 0%
Lysine 0.629mg 0.806mg 0%
Methionine 0.438mg 0.399mg 0%
Phenylalanine 0.721mg 0.686mg 0%
Valine 0.858mg 0.809mg 0%
Histidine 0.384mg 0.29mg 0%
Fructose 0.07g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +35.1%
Contains more FatsFats +535.3%
Contains more CarbsCarbs +10160.3%
Contains more OtherOther +142.9%
Contains more WaterWater +1028.5%

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more SucroseSucrose +857.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.