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

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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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Egg white
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wild rice raw
10%
Egg white
Minerals Daily Need Coverage Score
96%
Wild rice raw
17%
Egg white

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 159mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.79g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.156g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.