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  6. Wild rice raw vs. Glutinous rice

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

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Summary of differences between wild rice raw and glutinous rice

  • Glutinous rice has less phosphorus, copper, zinc, manganese, magnesium, vitamin B3, vitamin B6, folate, iron, and fiber than wild rice raw.
  • Wild rice raw covers your daily need for phosphorus, 61% more than glutinous rice.
  • Wild rice raw has 95 times more folate than glutinous rice. While wild rice raw has 95µg of folate, glutinous rice has only 1µg.
  • The glycemic index of glutinous rice is higher.

These are the specific foods used in this comparison Wild rice, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Wild rice raw vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +3440%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +4170%
Contains more IronIron +1300%
Contains more CopperCopper +969.4%
Contains more ZincZinc +1353.7%
Contains more PhosphorusPhosphorus +5312.5%
Contains more ManganeseManganese +407.3%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +100%

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +1915.4%
Contains more Vitamin B3Vitamin B3 +2221.7%
Contains more Vitamin B5Vitamin B5 +399.5%
Contains more Vitamin B6Vitamin B6 +1403.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9400%
Contains more CholineCholine +1566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Glutinous rice DV% diff.
Phosphorus 433mg 8mg 61%
Copper 0.524mg 0.049mg 53%
Zinc 5.96mg 0.41mg 50%
Manganese 1.329mg 0.262mg 46%
Magnesium 177mg 5mg 41%
Vitamin B3 6.733mg 0.29mg 40%
Vitamin B6 0.391mg 0.026mg 28%
Protein 14.73g 2.02g 25%
Folate 95µg 1µg 24%
Iron 1.96mg 0.14mg 23%
Fiber 6.2g 1g 21%
Vitamin B2 0.262mg 0.013mg 19%
Carbs 74.9g 21.09g 18%
Vitamin B5 1.074mg 0.215mg 17%
Calories 357kcal 97kcal 13%
Potassium 427mg 10mg 12%
Vitamin B1 0.115mg 0.02mg 8%
Choline 35mg 2.1mg 6%
Vitamin E 0.82mg 0.04mg 5%
Selenium 2.8µg 5.6µg 5%
Polyunsaturated fat 0.676g 0.069g 4%
Calcium 21mg 2mg 2%
Vitamin K 1.9µg 0µg 2%
Fats 1.08g 0.19g 1%
Saturated fat 0.156g 0.039g 1%
Net carbs 68.7g 20.09g N/A
Sugar 2.5g 0.05g N/A
Sodium 7mg 5mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.07g 0%
Tryptophan 0.179mg 0.023mg 0%
Threonine 0.469mg 0.072mg 0%
Isoleucine 0.618mg 0.087mg 0%
Leucine 1.018mg 0.167mg 0%
Lysine 0.629mg 0.073mg 0%
Methionine 0.438mg 0.047mg 0%
Phenylalanine 0.721mg 0.108mg 0%
Valine 0.858mg 0.123mg 0%
Histidine 0.384mg 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +629.2%
Contains more FatsFats +468.4%
Contains more CarbsCarbs +255.1%
Contains more OtherOther +2085.7%
Contains more WaterWater +887.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +127.1%
Contains more Poly. FatPolyunsaturated fat +879.7%
Contains less Sat. FatSaturated fat -75%

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.