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  6. Wild rice raw vs. Filo

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

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What are the main differences between wild rice raw and filo?

  • Wild rice raw is richer in phosphorus, zinc, copper, magnesium, manganese, vitamin B6, and fiber, while filo is higher in selenium and vitamin B1.
  • Wild rice raw's daily need coverage for phosphorus is 51% higher.
  • Filo has 13 times less vitamin B6 than wild rice raw. Wild rice raw has 0.391mg of vitamin B6, while filo has 0.03mg.
  • Wild rice raw is lower in sodium.
  • Wild rice raw has a higher glycemic index (57) than filo (38).

We used Wild rice, raw and Phyllo dough types in this comparison.

Infographic

Wild rice raw vs Filo 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%
Filo
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +1080%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +477%
Contains more CopperCopper +418.8%
Contains more ZincZinc +1116.3%
Contains more PhosphorusPhosphorus +477.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +179.2%
Contains more IronIron +63.8%
Contains more SeleniumSelenium +732.1%

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%
Filo
Filo
3
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +925%
Contains more Vitamin B3Vitamin B3 +65.3%
Contains more Vitamin B5Vitamin B5 +255.6%
Contains more Vitamin B6Vitamin B6 +1203.3%
Contains more CholineCholine +407.2%
Contains more Vitamin B1Vitamin B1 +370.4%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin KVitamin K +31.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Filo DV% diff.
Phosphorus 433mg 75mg 51%
Zinc 5.96mg 0.49mg 50%
Copper 0.524mg 0.101mg 47%
Magnesium 177mg 15mg 39%
Selenium 2.8µg 23.3µg 37%
Manganese 1.329mg 0.476mg 37%
Vitamin B1 0.115mg 0.541mg 36%
Vitamin B6 0.391mg 0.03mg 28%
Sodium 7mg 483mg 21%
Fiber 6.2g 1.9g 17%
Vitamin B3 6.733mg 4.073mg 17%
Iron 1.96mg 3.21mg 16%
Vitamin B5 1.074mg 0.302mg 15%
Protein 14.73g 7.1g 15%
Potassium 427mg 74mg 10%
Fats 1.08g 6g 8%
Carbs 74.9g 52.6g 7%
Monounsaturated fat 0.159g 3.149g 7%
Saturated fat 0.156g 1.47g 6%
Vitamin B2 0.262mg 0.341mg 6%
Choline 35mg 6.9mg 5%
Vitamin E 0.82mg 0.08mg 5%
Calories 357kcal 299kcal 3%
Polyunsaturated fat 0.676g 0.923g 2%
Folate 95µg 88µg 2%
Vitamin K 1.9µg 2.5µg 1%
Calcium 21mg 11mg 1%
Net carbs 68.7g 50.7g N/A
Sugar 2.5g 0.18g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.088mg 0%
Threonine 0.469mg 0.194mg 0%
Isoleucine 0.618mg 0.246mg 0%
Leucine 1.018mg 0.49mg 0%
Lysine 0.629mg 0.158mg 0%
Methionine 0.438mg 0.126mg 0%
Phenylalanine 0.721mg 0.359mg 0%
Valine 0.858mg 0.286mg 0%
Histidine 0.384mg 0.159mg 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
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +107.5%
Contains more CarbsCarbs +42.4%
Contains more FatsFats +455.6%
Contains more WaterWater +320.1%
Contains more OtherOther +11.1%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +1880.5%
Contains more Poly. FatPolyunsaturated fat +36.5%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.