Wild rice raw vs. Lasagne — In-Depth Nutrition Comparison
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A recap on the differences between wild rice raw and lasagne
- Wild rice raw is higher in manganese, copper, zinc, phosphorus, magnesium, vitamin B3, vitamin B6, fiber, and folate, yet lasagne is higher in selenium.
- Wild rice raw covers your daily manganese needs 49% more than lasagne.
- Wild rice raw contains 9 times more magnesium than lasagne. While wild rice raw contains 177mg of magnesium, lasagne contains only 20mg.
- The glycemic index of lasagne is lower.
Food varieties used in this article are Wild rice, raw and Lasagna with meat sauce, frozen, prepared.
Infographic
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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 | +785% |
| Contains more PotassiumPotassium | +117.9% |
| Contains more IronIron | +176.1% |
| Contains more CopperCopper | +482.2% |
| Contains more ZincZinc | +585.1% |
| Contains more PhosphorusPhosphorus | +276.5% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +588.6% |
| Contains more CalciumCalcium | +319% |
| Contains more SeleniumSelenium | +467.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +64.3% |
| Contains more Vitamin B2Vitamin B2 | +254.1% |
| Contains more Vitamin B3Vitamin B3 | +340.6% |
| Contains more Vitamin B5Vitamin B5 | +232.5% |
| Contains more Vitamin B6Vitamin B6 | +220.5% |
| Contains more FolateFolate | +295.8% |
| Contains more CholineCholine | +50.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4000% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +268.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.329mg | 0.193mg | 49% |
| Copper | 0.524mg | 0.09mg | 48% |
| Zinc | 5.96mg | 0.87mg | 46% |
| Phosphorus | 433mg | 115mg | 45% |
| Magnesium | 177mg | 20mg | 37% |
| Vitamin B3 | 6.733mg | 1.528mg | 33% |
| Selenium | 2.8µg | 15.9µg | 24% |
| Vitamin B6 | 0.391mg | 0.122mg | 21% |
| Carbs | 74.9g | 15.36g | 20% |
| Folate | 95µg | 24µg | 18% |
| Fiber | 6.2g | 1.7g | 18% |
| Sodium | 7mg | 373mg | 16% |
| Iron | 1.96mg | 0.71mg | 16% |
| Protein | 14.73g | 7.28g | 15% |
| Vitamin B5 | 1.074mg | 0.323mg | 15% |
| Vitamin B2 | 0.262mg | 0.074mg | 14% |
| Vitamin B12 | 0µg | 0.33µg | 14% |
| Calories | 357kcal | 135kcal | 11% |
| Saturated fat | 0.156g | 2.348g | 10% |
| Calcium | 21mg | 88mg | 7% |
| Potassium | 427mg | 196mg | 7% |
| Fats | 1.08g | 4.92g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 9.83g | 4% | |
| Vitamin A | 1µg | 41µg | 4% |
| Monounsaturated fat | 0.159g | 1.758g | 4% |
| Vitamin B1 | 0.115mg | 0.07mg | 4% |
| Vitamin K | 1.9µg | 7µg | 4% |
| Vitamin C | 0mg | 2.5mg | 3% |
| Choline | 35mg | 23.2mg | 2% |
| Polyunsaturated fat | 0.676g | 0.433g | 2% |
| Fructose | 1.04g | 1% | |
| Net carbs | 68.7g | 13.66g | N/A |
| Vitamin D | 0IU | 1IU | 0% |
| Sugar | 2.5g | 3.11g | N/A |
| Vitamin E | 0.82mg | 0.85mg | 0% |
| Trans fat | 0.196g | N/A | |
| Tryptophan | 0.179mg | 0.085mg | 0% |
| Threonine | 0.469mg | 0.219mg | 0% |
| Isoleucine | 0.618mg | 0.224mg | 0% |
| Leucine | 1.018mg | 0.578mg | 0% |
| Lysine | 0.629mg | 0.486mg | 0% |
| Methionine | 0.438mg | 0.164mg | 0% |
| Phenylalanine | 0.721mg | 0.329mg | 0% |
| Valine | 0.858mg | 0.285mg | 0% |
| Histidine | 0.384mg | 0.183mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.026g | N/A | |
| Omega-3 - DPA | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 0.322g | 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:
7.28 g
Fats:
4.92 g
Carbs:
15.36 g
Water:
70.87 g
Other:
1.57 g
| Contains more ProteinProtein | +102.3% |
| Contains more CarbsCarbs | +387.6% |
| Contains more FatsFats | +355.6% |
| Contains more WaterWater | +813.3% |
~equal in
Other
~1.57g
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
2.348 g
Monounsaturated fat:
Mono. Fat
1.758 g
Polyunsaturated fat:
Poly. Fat
0.433 g
| Contains less Sat. FatSaturated fat | -93.4% |
| Contains more Poly. FatPolyunsaturated fat | +56.1% |
| Contains more Mono. FatMonounsaturated fat | +1005.7% |
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:
9.83 g
Sucrose:
0.54 g
Glucose:
0.93 g
Fructose:
1.04 g
Lactose:
0.6 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +24.1% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g