Wild rice raw vs. Mackerel — In-Depth Nutrition Comparison
Compare
A recap on differences between wild rice raw and mackerel
- Wild rice raw is higher in manganese, copper, zinc, fiber, folate, and phosphorus, yet mackerel is higher in vitamin B12 and selenium.
- Mackerel covers your daily vitamin B12 needs 792% more than wild rice raw.
- The amount of saturated fat in wild rice raw is lower.
- The glycemic index of mackerel is lower.
Food varieties used in this article are Wild rice, raw and Fish, mackerel, Atlantic, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +82.5% |
| Contains more CalciumCalcium | +40% |
| Contains more IronIron | +24.8% |
| Contains more CopperCopper | +457.4% |
| Contains more ZincZinc | +534% |
| Contains more PhosphorusPhosphorus | +55.8% |
| Contains less SodiumSodium | -91.6% |
| Contains more ManganeseManganese | +6545% |
| Contains more SeleniumSelenium | +1742.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4650% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +5300% |
| Contains more Vitamin B1Vitamin B1 | +38.3% |
| Contains more Vitamin B2Vitamin B2 | +57.3% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +61.9% |
| Contains more FatsFats | +1549.1% |
| Contains more WaterWater | +586.5% |
| Contains more OtherOther | +231.4% |
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
4.176 g
Monounsaturated fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +4306.3% |
| Contains more Poly. FatPolyunsaturated fat | +536.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 19µg | 792% |
| Selenium | 2.8µg | 51.6µg | 89% |
| Manganese | 1.329mg | 0.02mg | 57% |
| Copper | 0.524mg | 0.094mg | 48% |
| Zinc | 5.96mg | 0.94mg | 46% |
| Fats | 1.08g | 17.81g | 26% |
| Carbs | 74.9g | 0g | 25% |
| Cholesterol | 0mg | 75mg | 25% |
| Fiber | 6.2g | 0g | 25% |
| Polyunsaturated fat | 0.676g | 4.3g | 24% |
| Folate | 95µg | 2µg | 23% |
| Phosphorus | 433mg | 278mg | 22% |
| Magnesium | 177mg | 97mg | 19% |
| Saturated fat | 0.156g | 4.176g | 18% |
| Protein | 14.73g | 23.85g | 18% |
| Monounsaturated fat | 0.159g | 7.006g | 17% |
| Vitamin B2 | 0.262mg | 0.412mg | 12% |
| Choline | 35mg | 6% | |
| Vitamin A | 1µg | 54µg | 6% |
| Vitamin B6 | 0.391mg | 0.46mg | 5% |
| Calories | 357kcal | 262kcal | 5% |
| Vitamin E | 0.82mg | 5% | |
| Iron | 1.96mg | 1.57mg | 5% |
| Vitamin B1 | 0.115mg | 0.159mg | 4% |
| Sodium | 7mg | 83mg | 3% |
| Vitamin B5 | 1.074mg | 0.99mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin B3 | 6.733mg | 6.85mg | 1% |
| Potassium | 427mg | 401mg | 1% |
| Calcium | 21mg | 15mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 68.7g | 0g | N/A |
| Sugar | 2.5g | N/A | |
| Tryptophan | 0.179mg | 0.267mg | 0% |
| Threonine | 0.469mg | 1.045mg | 0% |
| Isoleucine | 0.618mg | 1.099mg | 0% |
| Leucine | 1.018mg | 1.938mg | 0% |
| Lysine | 0.629mg | 2.19mg | 0% |
| Methionine | 0.438mg | 0.706mg | 0% |
| Phenylalanine | 0.721mg | 0.931mg | 0% |
| Valine | 0.858mg | 1.228mg | 0% |
| Histidine | 0.384mg | 0.702mg | 0% |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
217%
Minerals Daily Need Coverage Score
96%
64%
Comparison summary
Which food is lower in Cholesterol?
Wild rice raw is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 76mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 4.02g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $7)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.