Wild rice raw vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between wild rice raw and graham cracker
- Wild rice raw has more zinc, copper, phosphorus, magnesium, vitamin B6, vitamin B3, manganese, and vitamin B5, while graham cracker has more iron.
- Wild rice raw's daily need coverage for zinc is 45% higher.
- Graham cracker contains 4 times less magnesium than wild rice raw. Wild rice raw contains 177mg of magnesium, while graham cracker contains 40mg.
- The amount of sodium in wild rice raw is lower.
- Wild rice raw has a lower glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Wild rice, raw and Cookies, graham crackers, plain or honey (includes cinnamon).
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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.
| Contains more MagnesiumMagnesium | +342.5% |
| Contains more PotassiumPotassium | +151.2% |
| Contains more CopperCopper | +208.2% |
| Contains more ZincZinc | +520.8% |
| Contains more PhosphorusPhosphorus | +134.1% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +30.4% |
| Contains more CalciumCalcium | +266.7% |
| Contains more IronIron | +92.9% |
| Contains more SeleniumSelenium | +125% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +51.7% |
| Contains more Vitamin B5Vitamin B5 | +155.7% |
| Contains more Vitamin B6Vitamin B6 | +150.6% |
| Contains more CholineCholine | +493.2% |
| Contains more Vitamin EVitamin E | +84.1% |
| Contains more Vitamin B1Vitamin B1 | +130.4% |
| Contains more Vitamin B2Vitamin B2 | +21% |
| Contains more Vitamin KVitamin K | +652.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 5.96mg | 0.96mg | 45% |
| Copper | 0.524mg | 0.17mg | 39% |
| Phosphorus | 433mg | 185mg | 35% |
| Magnesium | 177mg | 40mg | 33% |
| Polyunsaturated fat | 0.676g | 5.388g | 31% |
| Iron | 1.96mg | 3.78mg | 23% |
| Sodium | 7mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B6 | 0.391mg | 0.156mg | 18% |
| Protein | 14.73g | 6.69g | 16% |
| Fats | 1.08g | 10.6g | 15% |
| Vitamin B3 | 6.733mg | 4.439mg | 14% |
| Manganese | 1.329mg | 1.019mg | 13% |
| Vitamin B1 | 0.115mg | 0.265mg | 13% |
| Vitamin B5 | 1.074mg | 0.42mg | 13% |
| Fiber | 6.2g | 3.4g | 11% |
| Vitamin K | 1.9µg | 14.3µg | 10% |
| Potassium | 427mg | 170mg | 8% |
| Saturated fat | 0.156g | 1.633g | 7% |
| Calcium | 21mg | 77mg | 6% |
| Monounsaturated fat | 0.159g | 2.509g | 6% |
| Selenium | 2.8µg | 6.3µg | 6% |
| Choline | 35mg | 5.9mg | 5% |
| Vitamin E | 0.82mg | 1.51mg | 5% |
| Calories | 357kcal | 430kcal | 4% |
| Vitamin B2 | 0.262mg | 0.317mg | 4% |
| Fructose | 0.99g | 1% | |
| Carbs | 74.9g | 77.66g | 1% |
| Folate | 95µg | 91µg | 1% |
| Net carbs | 68.7g | 74.26g | N/A |
| Sugar | 2.5g | 24.85g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| 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 | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +120.2% |
| Contains more WaterWater | +128.9% |
| Contains more FatsFats | +881.5% |
~equal in
Carbs
~77.66g
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -90.4% |
| Contains more Mono. FatMonounsaturated fat | +1478% |
| Contains more Poly. FatPolyunsaturated fat | +697% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +3306% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g