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  6. Wild rice raw vs. French fries

Wild rice raw vs. French fries — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and french fries?

  • Wild rice raw has more zinc, manganese, copper, phosphorus, magnesium, vitamin B3, vitamin B2, folate, and iron than french fries.
  • Wild rice raw's daily need coverage for zinc is 50% higher.
  • French fries have 7 times less vitamin B2 than wild rice raw. Wild rice raw has 0.262mg of vitamin B2, while french fries have 0.039mg.
  • Wild rice raw is lower in saturated fat.
  • French fries have a higher glycemic index (70) than wild rice raw (57).

We used Wild rice, raw and Fast foods, potato, french fried in vegetable oil types in this comparison.

Infographic

Wild rice raw vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +405.7%
Contains more CalciumCalcium +16.7%
Contains more IronIron +142%
Contains more CopperCopper +322.6%
Contains more ZincZinc +1092%
Contains more PhosphorusPhosphorus +246.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +438.1%
Contains more SeleniumSelenium +211.1%
Contains more PotassiumPotassium +35.6%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +571.8%
Contains more Vitamin B3Vitamin B3 +124.1%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +103.7%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin KVitamin K +489.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~36.8mg

All nutrients comparison - raw data values

Nutrient Wild rice raw French fries DV% diff.
Zinc 5.96mg 0.5mg 50%
Manganese 1.329mg 0.247mg 47%
Copper 0.524mg 0.124mg 44%
Phosphorus 433mg 125mg 44%
Magnesium 177mg 35mg 34%
Polyunsaturated fat 0.676g 5.398g 31%
Vitamin B3 6.733mg 3.004mg 23%
Protein 14.73g 3.43g 23%
Fats 1.08g 14.73g 21%
Vitamin B2 0.262mg 0.039mg 17%
Folate 95µg 30µg 16%
Monounsaturated fat 0.159g 5.969g 15%
Iron 1.96mg 0.81mg 14%
Carbs 74.9g 41.44g 11%
Saturated fat 0.156g 2.336g 10%
Fiber 6.2g 3.8g 10%
Vitamin B5 1.074mg 0.58mg 10%
Sodium 7mg 210mg 9%
Vitamin K 1.9µg 11.2µg 8%
Vitamin E 0.82mg 1.67mg 6%
Vitamin C 0mg 4.7mg 5%
Vitamin B1 0.115mg 0.17mg 5%
Potassium 427mg 579mg 4%
Selenium 2.8µg 0.9µg 3%
Calories 357kcal 312kcal 2%
Vitamin B6 0.391mg 0.372mg 1%
Net carbs 68.7g 37.64g N/A
Calcium 21mg 18mg 0%
Sugar 2.5g 0.3g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.06g N/A
Choline 35mg 36.8mg 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 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +329.4%
Contains more CarbsCarbs +80.7%
Contains more FatsFats +1263.9%
Contains more WaterWater +396.8%
Contains more OtherOther +20.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +3654.1%
Contains more Poly. FatPolyunsaturated fat +698.5%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.