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  6. Wild rice raw vs. Egg white

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

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Important differences between Wild rice raw and Egg white

  • Wild rice raw has more Phosphorus, Manganese, Copper, Zinc, Vitamin B3, Magnesium, Vitamin B6, Fiber, and Iron, however, Egg white has more Selenium.
  • Wild rice raw's daily need coverage for Phosphorus is 60% more.

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.
Wild rice raw
Wild rice raw
9
:
1
Egg white
Egg white
Contains more Calcium +200%
Contains more Iron +2350%
Contains more Magnesium +1509.1%
Contains more Phosphorus +2786.7%
Contains more Potassium +162%
Contains less Sodium -95.8%
Contains more Zinc +19766.7%
Contains more Copper +2178.3%
Contains more Manganese +11981.8%
Contains more Selenium +614.3%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +200%
Contains more Iron +2350%
Contains more Magnesium +1509.1%
Contains more Phosphorus +2786.7%
Contains more Potassium +162%
Contains less Sodium -95.8%
Contains more Zinc +19766.7%
Contains more Copper +2178.3%
Contains more Manganese +11981.8%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
8
:
2
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +2775%
Contains more Vitamin B3 +6312.4%
Contains more Vitamin B5 +465.3%
Contains more Vitamin B6 +7720%
Contains more Folate +2275%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B12 +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +2775%
Contains more Vitamin B3 +6312.4%
Contains more Vitamin B5 +465.3%
Contains more Vitamin B6 +7720%
Contains more Folate +2275%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Egg white
Egg white
Contains more Protein +35.1%
Contains more Fats +535.3%
Contains more Carbs +10160.3%
Contains more Other +142.9%
Contains more Water +1028.5%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +35.1%
Contains more Fats +535.3%
Contains more Carbs +10160.3%
Contains more Other +142.9%
Contains more Water +1028.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
5
Egg white
Egg white
Contains more Sucrose +857.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Egg white
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 Sucrose +857.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

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 Opinion
Net carbs 68.7g 0.73g Wild rice raw
Protein 14.73g 10.9g Wild rice raw
Fats 1.08g 0.17g Wild rice raw
Carbs 74.9g 0.73g Wild rice raw
Calories 357kcal 52kcal Wild rice raw
Fructose 0.07g Egg white
Sugar 2.5g 0.71g Egg white
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 7mg Wild rice raw
Iron 1.96mg 0.08mg Wild rice raw
Magnesium 177mg 11mg Wild rice raw
Phosphorus 433mg 15mg Wild rice raw
Potassium 427mg 163mg Wild rice raw
Sodium 7mg 166mg Wild rice raw
Zinc 5.96mg 0.03mg Wild rice raw
Copper 0.524mg 0.023mg Wild rice raw
Manganese 1.329mg 0.011mg Wild rice raw
Selenium 2.8µg 20µg Egg white
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0mg Wild rice raw
Vitamin B1 0.115mg 0.004mg Wild rice raw
Vitamin B2 0.262mg 0.439mg Egg white
Vitamin B3 6.733mg 0.105mg Wild rice raw
Vitamin B5 1.074mg 0.19mg Wild rice raw
Vitamin B6 0.391mg 0.005mg Wild rice raw
Folate 95µg 4µg Wild rice raw
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg 0.125mg Wild rice raw
Threonine 0.469mg 0.449mg Wild rice raw
Isoleucine 0.618mg 0.661mg Egg white
Leucine 1.018mg 1.016mg Wild rice raw
Lysine 0.629mg 0.806mg Egg white
Methionine 0.438mg 0.399mg Wild rice raw
Phenylalanine 0.721mg 0.686mg Wild rice raw
Valine 0.858mg 0.809mg Wild rice raw
Histidine 0.384mg 0.29mg Wild rice raw
Saturated Fat 0.156g 0g Egg white
Monounsaturated Fat 0.159g 0g Wild rice raw
Polyunsaturated fat 0.676g 0g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
11%
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.