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  6. Wild rice raw vs. Fontina

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

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How are wild rice raw and fontina different?

  • Wild rice raw is richer in manganese, copper, vitamin B3, magnesium, and fiber, while fontina is higher in vitamin B12 and calcium.
  • Fontina covers your daily need for saturated fat, 95% more than wild rice raw.
  • Wild rice raw is lower in sodium.
  • Wild rice raw has a higher glycemic index (57) than fontina (27).

Wild rice, raw and Cheese, fontina types were used in this article.

Infographic

Wild rice raw vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +1164.3%
Contains more PotassiumPotassium +567.2%
Contains more IronIron +752.2%
Contains more CopperCopper +1996%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +25.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +9392.9%
Contains more CalciumCalcium +2519%
Contains more SeleniumSelenium +417.9%

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.
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin EVitamin E +203.7%
Contains more Vitamin B1Vitamin B1 +447.6%
Contains more Vitamin B2Vitamin B2 +28.4%
Contains more Vitamin B3Vitamin B3 +4388.7%
Contains more Vitamin B5Vitamin B5 +150.3%
Contains more Vitamin B6Vitamin B6 +371.1%
Contains more FolateFolate +1483.3%
Contains more CholineCholine +127.3%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Fontina DV% diff.
Saturated fat 0.156g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Manganese 1.329mg 0.014mg 57%
Copper 0.524mg 0.025mg 55%
Calcium 21mg 550mg 53%
Fats 1.08g 31.14g 46%
Vitamin B3 6.733mg 0.15mg 41%
Cholesterol 0mg 116mg 39%
Magnesium 177mg 14mg 39%
Sodium 7mg 800mg 34%
Vitamin A 1µg 261µg 29%
Fiber 6.2g 0g 25%
Vitamin B6 0.391mg 0.083mg 24%
Carbs 74.9g 1.55g 24%
Iron 1.96mg 0.23mg 22%
Zinc 5.96mg 3.5mg 22%
Protein 14.73g 25.6g 22%
Folate 95µg 6µg 22%
Selenium 2.8µg 14.5µg 21%
Monounsaturated fat 0.159g 8.687g 21%
Vitamin B5 1.074mg 0.429mg 13%
Phosphorus 433mg 346mg 12%
Potassium 427mg 64mg 11%
Vitamin B1 0.115mg 0.021mg 8%
Polyunsaturated fat 0.676g 1.654g 7%
Vitamin E 0.82mg 0.27mg 4%
Choline 35mg 15.4mg 4%
Vitamin B2 0.262mg 0.204mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Calories 357kcal 389kcal 2%
Vitamin K 1.9µg 2.6µg 1%
Net carbs 68.7g 1.55g N/A
Sugar 2.5g 1.55g N/A
Tryptophan 0.179mg 0.361mg 0%
Threonine 0.469mg 0.935mg 0%
Isoleucine 0.618mg 1.384mg 0%
Leucine 1.018mg 2.664mg 0%
Lysine 0.629mg 2.328mg 0%
Methionine 0.438mg 0.706mg 0%
Phenylalanine 0.721mg 1.497mg 0%
Valine 0.858mg 1.926mg 0%
Histidine 0.384mg 0.959mg 0%

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +4732.3%
Contains more ProteinProtein +73.8%
Contains more FatsFats +2783.3%
Contains more WaterWater +388.7%
Contains more OtherOther +147.7%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +5363.5%
Contains more Poly. FatPolyunsaturated fat +144.7%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.