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  6. Wild rice raw vs. Sardines

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

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

  • Wild rice raw is richer in manganese, zinc, copper, magnesium, and fiber, while sardines are higher in vitamin B12, selenium, calcium, and vitamin D.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Wild rice raw has a higher glycemic index (57) than sardines (0).

We used Wild rice, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Wild rice raw vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +353.8%
Contains more CopperCopper +181.7%
Contains more ZincZinc +355%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1130.6%
Contains more CalciumCalcium +1719%
Contains more IronIron +49%
Contains more PhosphorusPhosphorus +13.2%
Contains more SeleniumSelenium +1782.1%
~equal in Potassium ~397mg

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin B6Vitamin B6 +134.1%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +148.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
Contains more CholineCholine +114.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 2.8µg 52.7µg 91%
Manganese 1.329mg 0.108mg 53%
Cholesterol 0mg 142mg 47%
Zinc 5.96mg 1.31mg 42%
Copper 0.524mg 0.186mg 38%
Calcium 21mg 382mg 36%
Magnesium 177mg 39mg 33%
Polyunsaturated fat 0.676g 5.148g 30%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Folate 95µg 10µg 21%
Protein 14.73g 24.62g 20%
Vitamin B6 0.391mg 0.167mg 17%
Fats 1.08g 11.45g 16%
Sodium 7mg 307mg 13%
Iron 1.96mg 2.92mg 12%
Monounsaturated fat 0.159g 3.869g 9%
Vitamin B3 6.733mg 5.245mg 9%
Vitamin B5 1.074mg 0.642mg 9%
Vitamin E 0.82mg 2.04mg 8%
Phosphorus 433mg 490mg 8%
Choline 35mg 75mg 7%
Calories 357kcal 208kcal 7%
Saturated fat 0.156g 1.528g 6%
Vitamin B1 0.115mg 0.08mg 3%
Vitamin B2 0.262mg 0.227mg 3%
Vitamin A 1µg 32µg 3%
Vitamin K 1.9µg 2.6µg 1%
Potassium 427mg 397mg 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Tryptophan 0.179mg 0.276mg 0%
Threonine 0.469mg 1.079mg 0%
Isoleucine 0.618mg 1.134mg 0%
Leucine 1.018mg 2.001mg 0%
Lysine 0.629mg 2.26mg 0%
Methionine 0.438mg 0.729mg 0%
Phenylalanine 0.721mg 0.961mg 0%
Valine 0.858mg 1.268mg 0%
Histidine 0.384mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +67.1%
Contains more FatsFats +960.2%
Contains more WaterWater +668.2%
Contains more OtherOther +182.4%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +2333.3%
Contains more Poly. FatPolyunsaturated fat +661.5%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.