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  6. Wild rice raw vs. Grape leaves

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

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Important differences between wild rice raw and grape leaves

  • Wild rice raw has more phosphorus, zinc, vitamin B3, magnesium, and vitamin B5; however, grape leaves have more vitamin A, vitamin K, manganese, calcium, and fiber.
  • Grape leaves' daily need coverage for vitamin A is 550% more.
  • Wild rice raw has 9 times more zinc than grape leaves. Wild rice raw has 5.96mg of zinc, while grape leaves have 0.67mg.

The food varieties used in the comparison are Wild rice, raw and Grape leaves, raw.

Infographic

Wild rice raw vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +86.3%
Contains more PotassiumPotassium +57%
Contains more CopperCopper +26.3%
Contains more ZincZinc +789.6%
Contains more PhosphorusPhosphorus +375.8%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +1628.6%
Contains more IronIron +34.2%
Contains more ManganeseManganese +114.8%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B3Vitamin B3 +185.1%
Contains more Vitamin B5Vitamin B5 +364.9%
Contains more FolateFolate +14.5%
Contains more CholineCholine +173.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin B2Vitamin B2 +35.1%
Contains more Vitamin KVitamin K +5615.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Grape leaves DV% diff.
Vitamin A 1µg 1376µg 153%
Vitamin K 1.9µg 108.6µg 89%
Manganese 1.329mg 2.855mg 66%
Phosphorus 433mg 91mg 49%
Zinc 5.96mg 0.67mg 48%
Calcium 21mg 363mg 34%
Vitamin B3 6.733mg 2.362mg 27%
Magnesium 177mg 95mg 20%
Carbs 74.9g 17.31g 19%
Fiber 6.2g 11g 19%
Protein 14.73g 5.6g 18%
Vitamin B5 1.074mg 0.231mg 17%
Calories 357kcal 93kcal 13%
Vitamin C 0mg 11.1mg 12%
Copper 0.524mg 0.415mg 12%
Iron 1.96mg 2.63mg 8%
Vitamin E 0.82mg 2mg 8%
Vitamin B2 0.262mg 0.354mg 7%
Vitamin B1 0.115mg 0.04mg 6%
Potassium 427mg 272mg 5%
Choline 35mg 12.8mg 4%
Selenium 2.8µg 0.9µg 3%
Polyunsaturated fat 0.676g 1.065g 3%
Folate 95µg 83µg 3%
Fats 1.08g 2.12g 2%
Vitamin B6 0.391mg 0.4mg 1%
Saturated fat 0.156g 0.336g 1%
Net carbs 68.7g 6.31g N/A
Sugar 2.5g 6.3g N/A
Sodium 7mg 9mg 0%
Monounsaturated fat 0.159g 0.081g 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +163%
Contains more CarbsCarbs +332.7%
Contains more FatsFats +96.3%
Contains more WaterWater +844.8%
~equal in Other ~1.65g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +96.3%
Contains more Poly. FatPolyunsaturated fat +57.5%

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.