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  6. Wild rice raw vs. Fenugreek

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

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What are the differences between wild rice raw and fenugreek?

  • Wild rice raw is higher in vitamin B3, zinc, and phosphorus; however, fenugreek is richer in iron, fiber, copper, vitamin B1, vitamin B6, calcium, and potassium.
  • Fenugreek's daily need coverage for iron is 395% more.
  • Fenugreek contains 4 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while fenugreek contains 1.64mg.
  • Fenugreek has a lower glycemic index (0) than wild rice raw (57).

We used Wild rice, raw and Spices, fenugreek seed types in this article.

Infographic

Wild rice raw vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more ZincZinc +138.4%
Contains more PhosphorusPhosphorus +46.3%
Contains less SodiumSodium -89.6%
Contains more CalciumCalcium +738.1%
Contains more PotassiumPotassium +80.3%
Contains more IronIron +1610.7%
Contains more CopperCopper +111.8%
Contains more SeleniumSelenium +125%
~equal in Magnesium ~191mg
~equal in Manganese ~1.228mg

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +310.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +39.7%
Contains more Vitamin B6Vitamin B6 +53.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Fenugreek DV% diff.
Iron 1.96mg 33.53mg 395%
Fiber 6.2g 24.6g 74%
Copper 0.524mg 1.11mg 65%
Vitamin B3 6.733mg 1.64mg 32%
Zinc 5.96mg 2.5mg 31%
Vitamin B5 1.074mg 21%
Phosphorus 433mg 296mg 20%
Protein 14.73g 23g 17%
Vitamin B1 0.115mg 0.322mg 17%
Calcium 21mg 176mg 16%
Vitamin B6 0.391mg 0.6mg 16%
Potassium 427mg 770mg 10%
Folate 95µg 57µg 10%
Vitamin B2 0.262mg 0.366mg 8%
Fats 1.08g 6.41g 8%
Saturated fat 0.156g 1.46g 6%
Carbs 74.9g 58.35g 6%
Choline 35mg 6%
Selenium 2.8µg 6.3µg 6%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 5%
Manganese 1.329mg 1.228mg 4%
Magnesium 177mg 191mg 3%
Sodium 7mg 67mg 3%
Vitamin C 0mg 3mg 3%
Calories 357kcal 323kcal 2%
Vitamin K 1.9µg 2%
Net carbs 68.7g 33.75g N/A
Sugar 2.5g N/A
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.159g 0%
Tryptophan 0.179mg 0.391mg 0%
Threonine 0.469mg 0.898mg 0%
Isoleucine 0.618mg 1.241mg 0%
Leucine 1.018mg 1.757mg 0%
Lysine 0.629mg 1.684mg 0%
Methionine 0.438mg 0.338mg 0%
Phenylalanine 0.721mg 1.089mg 0%
Valine 0.858mg 1.102mg 0%
Histidine 0.384mg 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more CarbsCarbs +28.4%
Contains more ProteinProtein +56.1%
Contains more FatsFats +493.5%
Contains more WaterWater +13.9%
Contains more OtherOther +122.2%

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.