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Wild rice raw vs. Fish soup — In-Depth Nutrition Comparison

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Important differences between wild rice raw and fish soup

  • Wild rice raw has more manganese, phosphorus, zinc, copper, magnesium, vitamin B3, vitamin B6, fiber, and iron; however, fish soup has more vitamin B12.
  • Wild rice raw's daily need coverage for manganese is 56% more.

The food varieties used in the comparison are Wild rice, raw and Soup, stock, fish, home-prepared.

Infographic

Wild rice raw vs Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +2428.6%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +196.5%
Contains more IronIron +19500%
Contains more CopperCopper +803.4%
Contains more ZincZinc +9833.3%
Contains more PhosphorusPhosphorus +673.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +2455.8%
Contains more SeleniumSelenium +180%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B1Vitamin B1 +248.5%
Contains more Vitamin B2Vitamin B2 +244.7%
Contains more Vitamin B3Vitamin B3 +467.7%
Contains more Vitamin B5Vitamin B5 +226.4%
Contains more Vitamin B6Vitamin B6 +956.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4650%
Contains more CholineCholine +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more ProteinProtein +551.8%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +363.6%
Contains more WaterWater +1144.8%

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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains less Sat. FatSaturated fat -23.2%
Contains more Poly. FatPolyunsaturated fat +389.9%
Contains more Mono. FatMonounsaturated fat +48.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Fish soup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Fish soup DV% diff.
Manganese 1.329mg 0.052mg 56%
Phosphorus 433mg 56mg 54%
Zinc 5.96mg 0.06mg 54%
Copper 0.524mg 0.058mg 52%
Magnesium 177mg 7mg 40%
Vitamin B3 6.733mg 1.186mg 35%
Vitamin B12 0µg 0.69µg 29%
Vitamin B6 0.391mg 0.037mg 27%
Carbs 74.9g 0g 25%
Protein 14.73g 2.26g 25%
Fiber 6.2g 0g 25%
Iron 1.96mg 0.01mg 24%
Folate 95µg 2µg 23%
Calories 357kcal 16kcal 17%
Vitamin B5 1.074mg 0.329mg 15%
Vitamin B2 0.262mg 0.076mg 14%
Potassium 427mg 144mg 8%
Vitamin B1 0.115mg 0.033mg 7%
Sodium 7mg 156mg 6%
Choline 35mg 7mg 5%
Polyunsaturated fat 0.676g 0.138g 4%
Vitamin E 0.82mg 0.17mg 4%
Selenium 2.8µg 1µg 3%
Calcium 21mg 3mg 2%
Vitamin K 1.9µg 0µg 2%
Fats 1.08g 0.81g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 68.7g 0g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.5g 0g N/A
Vitamin A 1µg 2µg 0%
Saturated fat 0.156g 0.203g 0%
Monounsaturated fat 0.159g 0.236g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%
Omega-3 - EPA 0g 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Fish soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wild rice raw
13%
Fish soup
Minerals Daily Need Coverage Score
96%
Wild rice raw
10%
Fish soup

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 149mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.047g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Fish soup
Fish soup is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Fish soup
Fish soup is lower in glycemic index (difference - 57)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.