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  6. Wild rice raw vs. Grape

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

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How are wild rice raw and grapes different?

  • Wild rice raw has more phosphorus, zinc, copper, magnesium, vitamin B3, manganese, folate, vitamin B6, fiber, and vitamin B5 than grapes.
  • Daily need coverage for phosphorus for wild rice raw is 60% higher.
  • Wild rice raw contains 149 times more zinc than grapes. While wild rice raw contains 5.96mg of zinc, grapes contain only 0.04mg.

Wild rice, raw and Grapes, american type (slip skin), raw are the varieties used in this article.

Infographic

Wild rice raw vs Grape 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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +3440%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +123.6%
Contains more IronIron +575.9%
Contains more CopperCopper +1210%
Contains more ZincZinc +14800%
Contains more PhosphorusPhosphorus +4230%
Contains more ManganeseManganese +85.1%
Contains more SeleniumSelenium +2700%
Contains less SodiumSodium -71.4%

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%
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin EVitamin E +331.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +359.6%
Contains more Vitamin B3Vitamin B3 +2144.3%
Contains more Vitamin B5Vitamin B5 +4375%
Contains more Vitamin B6Vitamin B6 +255.5%
Contains more FolateFolate +2275%
Contains more CholineCholine +525%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin KVitamin K +668.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Grape DV% diff.
Phosphorus 433mg 10mg 60%
Zinc 5.96mg 0.04mg 54%
Copper 0.524mg 0.04mg 54%
Magnesium 177mg 5mg 41%
Vitamin B3 6.733mg 0.3mg 40%
Protein 14.73g 0.63g 28%
Manganese 1.329mg 0.718mg 27%
Folate 95µg 4µg 23%
Vitamin B6 0.391mg 0.11mg 22%
Fiber 6.2g 0.9g 21%
Vitamin B5 1.074mg 0.024mg 21%
Iron 1.96mg 0.29mg 21%
Carbs 74.9g 17.15g 19%
Vitamin B2 0.262mg 0.057mg 16%
Calories 357kcal 67kcal 15%
Vitamin K 1.9µg 14.6µg 11%
Potassium 427mg 191mg 7%
Choline 35mg 5.6mg 5%
Selenium 2.8µg 0.1µg 5%
Vitamin E 0.82mg 0.19mg 4%
Vitamin C 0mg 4mg 4%
Polyunsaturated fat 0.676g 0.102g 4%
Vitamin B1 0.115mg 0.092mg 2%
Calcium 21mg 14mg 1%
Fats 1.08g 0.35g 1%
Net carbs 68.7g 16.25g N/A
Sugar 2.5g 16.25g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 5µg 0%
Saturated fat 0.156g 0.114g 0%
Monounsaturated fat 0.159g 0.014g 0%
Tryptophan 0.179mg 0.003mg 0%
Threonine 0.469mg 0.017mg 0%
Isoleucine 0.618mg 0.005mg 0%
Leucine 1.018mg 0.013mg 0%
Lysine 0.629mg 0.014mg 0%
Methionine 0.438mg 0.021mg 0%
Phenylalanine 0.721mg 0.013mg 0%
Valine 0.858mg 0.017mg 0%
Histidine 0.384mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +2238.1%
Contains more FatsFats +208.6%
Contains more CarbsCarbs +336.7%
Contains more OtherOther +168.4%
Contains more WaterWater +947.7%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +1035.7%
Contains more Poly. FatPolyunsaturated fat +562.7%
Contains less Sat. FatSaturated fat -26.9%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.