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

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How are wild rice raw and hamburgers different?

  • Wild rice raw is richer in manganese, copper, phosphorus, magnesium, zinc, and fiber, while hamburgers are higher in vitamin B12.
  • Hamburgers cover your daily need for vitamin B12, 60% more than wild rice raw.
  • Wild rice raw contains 9 times more magnesium than hamburgers. Wild rice raw contains 177mg of magnesium, while hamburgers contain 20mg.
  • Wild rice raw is lower in saturated fat.

Wild rice, raw and Fast foods, hamburger; double, regular, patty; plain types were used in this article.

Infographic

Wild rice raw vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +785%
Contains more PotassiumPotassium +88.9%
Contains more CopperCopper +475.8%
Contains more ZincZinc +107.7%
Contains more PhosphorusPhosphorus +218.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +512.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +385.7%
Contains more IronIron +46.9%

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% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B5Vitamin B5 +246.5%
Contains more Vitamin B6Vitamin B6 +92.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +88.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.25mg

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more CarbsCarbs +210.8%
Contains more ProteinProtein +16%
Contains more FatsFats +1229.6%
Contains more WaterWater +449.9%
Contains more OtherOther +17%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +77.9%
Contains more Mono. FatMonounsaturated fat +3356%

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
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more SucroseSucrose +204.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~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 Hamburger
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Hamburger DV% diff.
Vitamin B12 0µg 1.44µg 60%
Manganese 1.329mg 0.217mg 48%
Copper 0.524mg 0.091mg 48%
Phosphorus 433mg 136mg 42%
Magnesium 177mg 20mg 37%
Zinc 5.96mg 2.87mg 28%
Saturated fat 0.156g 5.096g 22%
Fiber 6.2g 0.9g 21%
Fats 1.08g 14.36g 20%
Sodium 7mg 414mg 18%
Carbs 74.9g 24.1g 17%
Cholesterol 0mg 47mg 16%
Vitamin B5 1.074mg 0.31mg 15%
Vitamin B6 0.391mg 0.203mg 14%
Monounsaturated fat 0.159g 5.495g 13%
Iron 1.96mg 2.88mg 12%
Folate 95µg 56µg 10%
Vitamin B1 0.115mg 0.217mg 9%
Vitamin B3 6.733mg 5.365mg 9%
Calcium 21mg 102mg 8%
Choline 35mg 6%
Potassium 427mg 226mg 6%
Protein 14.73g 17.08g 5%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Calories 357kcal 295kcal 3%
Fructose 2.03g 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.676g 0.38g 2%
Vitamin B2 0.262mg 0.25mg 1%
Net carbs 68.7g 23.2g N/A
Sugar 2.5g 4.15g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.814g N/A
Tryptophan 0.179mg 0.206mg 0%
Threonine 0.469mg 0.666mg 0%
Isoleucine 0.618mg 0.716mg 0%
Leucine 1.018mg 1.319mg 0%
Lysine 0.629mg 1.226mg 0%
Methionine 0.438mg 0.37mg 0%
Phenylalanine 0.721mg 0.677mg 0%
Valine 0.858mg 0.823mg 0%
Histidine 0.384mg 0.505mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
96%
Wild rice raw
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 407mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 4.94g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 9)
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 is cheaper?
?
The foods are relatively equal in price ($)

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

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.