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

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Significant differences between wild rice raw and grapefruit

  • Wild rice raw has more phosphorus, manganese, copper, zinc, vitamin B3, magnesium, vitamin B6, and iron; however, grapefruit is richer in vitamin C and vitamin A.
  • Wild rice raw covers your daily phosphorus needs 59% more than grapefruit.
  • Grapefruit has 85 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while grapefruit has 0.07mg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of grapefruit is 25.

Specific food types used in this comparison are Wild rice, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Wild rice raw vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +1866.7%
Contains more PotassiumPotassium +216.3%
Contains more IronIron +2350%
Contains more CopperCopper +1537.5%
Contains more ZincZinc +8414.3%
Contains more PhosphorusPhosphorus +2305.6%
Contains more ManganeseManganese +5940.9%
Contains more SeleniumSelenium +2700%
Contains less SodiumSodium -100%
~equal in Calcium ~22mg

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +530.8%
Contains more Vitamin B1Vitamin B1 +167.4%
Contains more Vitamin B2Vitamin B2 +745.2%
Contains more Vitamin B3Vitamin B3 +3200.5%
Contains more Vitamin B5Vitamin B5 +309.9%
Contains more Vitamin B6Vitamin B6 +637.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +630.8%
Contains more CholineCholine +354.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +1813%
Contains more FatsFats +671.4%
Contains more CarbsCarbs +602.6%
Contains more OtherOther +313.5%
Contains more WaterWater +1034.8%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +695%
Contains more Poly. FatPolyunsaturated fat +1777.8%
Contains less Sat. FatSaturated fat -86.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +423.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Grapefruit
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Grapefruit DV% diff.
Phosphorus 433mg 18mg 59%
Manganese 1.329mg 0.022mg 57%
Copper 0.524mg 0.032mg 55%
Zinc 5.96mg 0.07mg 54%
Vitamin B3 6.733mg 0.204mg 41%
Magnesium 177mg 9mg 40%
Vitamin C 0mg 31.2mg 35%
Protein 14.73g 0.77g 28%
Vitamin B6 0.391mg 0.053mg 26%
Iron 1.96mg 0.08mg 24%
Folate 95µg 13µg 21%
Carbs 74.9g 10.66g 21%
Vitamin B2 0.262mg 0.031mg 18%
Fiber 6.2g 1.6g 18%
Calories 357kcal 42kcal 16%
Vitamin B5 1.074mg 0.262mg 16%
Potassium 427mg 135mg 9%
Vitamin B1 0.115mg 0.043mg 6%
Vitamin A 1µg 58µg 6%
Vitamin E 0.82mg 0.13mg 5%
Selenium 2.8µg 0.1µg 5%
Choline 35mg 7.7mg 5%
Polyunsaturated fat 0.676g 0.036g 4%
Vitamin K 1.9µg 0µg 2%
Fructose 1.77g 2%
Fats 1.08g 0.14g 1%
Saturated fat 0.156g 0.021g 1%
Net carbs 68.7g 9.06g N/A
Calcium 21mg 22mg 0%
Sugar 2.5g 6.89g N/A
Sodium 7mg 0mg 0%
Monounsaturated fat 0.159g 0.02g 0%
Tryptophan 0.179mg 0.008mg 0%
Threonine 0.469mg 0.013mg 0%
Isoleucine 0.618mg 0.008mg 0%
Leucine 1.018mg 0.015mg 0%
Lysine 0.629mg 0.019mg 0%
Methionine 0.438mg 0.007mg 0%
Phenylalanine 0.721mg 0.013mg 0%
Valine 0.858mg 0.015mg 0%
Histidine 0.384mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Grapefruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wild rice raw
15%
Grapefruit
Minerals Daily Need Coverage Score
96%
Wild rice raw
5%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 4.39g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 0.135g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.