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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
96%
47%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 476mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 1.314g)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 2.32g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)