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  6. Wild rice raw vs. Fruit salad

Wild rice raw vs. Fruit salad — In-Depth Nutrition Comparison

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Differences between wild rice raw and fruit salad

  • Fruit salad contains less phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, folate, iron, and fiber than wild rice raw.
  • Wild rice raw's daily need coverage for phosphorus is 60% higher.
  • Fruit salad contains 43 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while fruit salad contains 0.14mg.

The food types used in this comparison are Wild rice, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Wild rice raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +2112.5%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +268.1%
Contains more IronIron +684%
Contains more CopperCopper +948%
Contains more ZincZinc +4157.1%
Contains more PhosphorusPhosphorus +2992.9%
Contains more ManganeseManganese +780.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -28.6%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +945.5%
Contains more Vitamin B2Vitamin B2 +1771.4%
Contains more Vitamin B3Vitamin B3 +1791.3%
Contains more Vitamin B5Vitamin B5 +1926.4%
Contains more Vitamin B6Vitamin B6 +1348.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3066.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Fruit salad DV% diff.
Phosphorus 433mg 14mg 60%
Copper 0.524mg 0.05mg 53%
Zinc 5.96mg 0.14mg 53%
Manganese 1.329mg 0.151mg 51%
Magnesium 177mg 8mg 40%
Vitamin B3 6.733mg 0.356mg 40%
Vitamin B6 0.391mg 0.027mg 28%
Protein 14.73g 0.51g 28%
Folate 95µg 3µg 23%
Carbs 74.9g 13.05g 21%
Iron 1.96mg 0.25mg 21%
Fiber 6.2g 1g 21%
Vitamin B5 1.074mg 0.053mg 20%
Vitamin B2 0.262mg 0.014mg 19%
Calories 357kcal 50kcal 15%
Vitamin B1 0.115mg 0.011mg 9%
Potassium 427mg 116mg 9%
Choline 35mg 6%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 0.011g 4%
Vitamin C 0mg 3.3mg 4%
Vitamin A 1µg 30µg 3%
Vitamin K 1.9µg 2%
Fats 1.08g 0.03g 2%
Saturated fat 0.156g 0.004g 1%
Calcium 21mg 11mg 1%
Net carbs 68.7g 12.05g N/A
Sugar 2.5g N/A
Sodium 7mg 5mg 0%
Monounsaturated fat 0.159g 0.005g 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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +2788.2%
Contains more FatsFats +3500%
Contains more CarbsCarbs +473.9%
Contains more OtherOther +488.5%
Contains more WaterWater +1010.2%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3080%
Contains more Poly. FatPolyunsaturated fat +6045.5%
Contains less Sat. FatSaturated fat -97.4%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.