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  6. Wild rice raw vs. Feta

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

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What are the differences between wild rice raw and feta?

  • Wild rice raw is higher in manganese, copper, magnesium, and vitamin B3; however, feta is richer in vitamin B12, calcium, and vitamin B2.
  • Feta's daily need coverage for saturated fat is 74% more.
  • Feta contains 47 times less manganese than wild rice raw. Wild rice raw contains 1.329mg of manganese, while feta contains 0.028mg.
  • Wild rice raw has less saturated fat.
  • Feta has a lower glycemic index (27) than wild rice raw (57).

We used Wild rice, raw and Cheese, feta types in this article.

Infographic

Wild rice raw vs Feta 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%
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +588.7%
Contains more IronIron +201.5%
Contains more CopperCopper +1537.5%
Contains more ZincZinc +106.9%
Contains more PhosphorusPhosphorus +28.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4646.4%
Contains more CalciumCalcium +2247.6%
Contains more SeleniumSelenium +435.7%

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%
Feta
Feta
5
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin EVitamin E +355.6%
Contains more Vitamin B3Vitamin B3 +579.4%
Contains more FolateFolate +196.9%
Contains more CholineCholine +127.3%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +222.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.967mg
~equal in Vitamin B6 ~0.424mg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.156g 14.946g 67%
Manganese 1.329mg 0.028mg 57%
Copper 0.524mg 0.032mg 55%
Calcium 21mg 493mg 47%
Vitamin B2 0.262mg 0.844mg 45%
Sodium 7mg 917mg 40%
Magnesium 177mg 19mg 38%
Vitamin B3 6.733mg 0.991mg 36%
Fats 1.08g 21.28g 31%
Cholesterol 0mg 89mg 30%
Zinc 5.96mg 2.88mg 28%
Fiber 6.2g 0g 25%
Carbs 74.9g 4.09g 24%
Selenium 2.8µg 15µg 22%
Folate 95µg 32µg 16%
Iron 1.96mg 0.65mg 16%
Phosphorus 433mg 337mg 14%
Vitamin A 1µg 125µg 14%
Potassium 427mg 62mg 11%
Monounsaturated fat 0.159g 4.623g 11%
Calories 357kcal 264kcal 5%
Choline 35mg 15.4mg 4%
Vitamin E 0.82mg 0.18mg 4%
Vitamin B1 0.115mg 0.154mg 3%
Vitamin B6 0.391mg 0.424mg 3%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B5 1.074mg 0.967mg 2%
Polyunsaturated fat 0.676g 0.591g 1%
Protein 14.73g 14.21g 1%
Net carbs 68.7g 4.09g N/A
Sugar 2.5g 4.09g N/A
Vitamin K 1.9µg 1.8µg 0%
Tryptophan 0.179mg 0.2mg 0%
Threonine 0.469mg 0.637mg 0%
Isoleucine 0.618mg 0.803mg 0%
Leucine 1.018mg 1.395mg 0%
Lysine 0.629mg 1.219mg 0%
Methionine 0.438mg 0.368mg 0%
Phenylalanine 0.721mg 0.675mg 0%
Valine 0.858mg 1.065mg 0%
Histidine 0.384mg 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +1731.3%
Contains more FatsFats +1870.4%
Contains more WaterWater +611.6%
Contains more OtherOther +239.9%
~equal in Protein ~14.21g

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
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99%
Contains more Poly. FatPolyunsaturated fat +14.4%
Contains more Mono. FatMonounsaturated fat +2807.5%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.