Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Mackerel

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

Wild rice raw vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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%
~equal in Potassium ~401mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.85mg
~equal in Vitamin B5 ~0.99mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Mackerel 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

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
24% 18% 53% 5%
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
27% 45% 28%
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%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.