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  6. Wild rice raw vs. Liverwurst

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

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How are wild rice raw and liverwurst different?

  • Wild rice raw is higher in manganese and magnesium; however, liverwurst is richer in vitamin B12, vitamin A, selenium, iron, vitamin B2, and vitamin B5.
  • Daily need coverage for vitamin B12 for liverwurst is 561% higher.
  • Wild rice raw contains 15 times more magnesium than liverwurst. While wild rice raw contains 177mg of magnesium, liverwurst contains only 12mg.
  • Wild rice raw has less saturated fat.
  • Liverwurst has a lower glycemic index (28) than wild rice raw (57).

Wild rice, raw and Liverwurst spread are the varieties used in this article.

Infographic

Wild rice raw vs Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +1375%
Contains more PotassiumPotassium +151.2%
Contains more CopperCopper +118.3%
Contains more ZincZinc +159.1%
Contains more PhosphorusPhosphorus +88.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +757.4%
Contains more IronIron +351.5%
Contains more SeleniumSelenium +1971.4%
~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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +56.6%
Contains more Vitamin B6Vitamin B6 +105.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +409000%
Contains more Vitamin B1Vitamin B1 +136.5%
Contains more Vitamin B2Vitamin B2 +293.1%
Contains more Vitamin B5Vitamin B5 +174.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 1µg 4091µg 454%
Selenium 2.8µg 58µg 100%
Iron 1.96mg 8.85mg 86%
Vitamin B2 0.262mg 1.03mg 59%
Manganese 1.329mg 0.155mg 51%
Saturated fat 0.156g 9.925g 44%
Cholesterol 0mg 118mg 39%
Magnesium 177mg 12mg 39%
Vitamin B5 1.074mg 2.95mg 38%
Fats 1.08g 25.45g 37%
Zinc 5.96mg 2.3mg 33%
Copper 0.524mg 0.24mg 32%
Monounsaturated fat 0.159g 12.286g 30%
Sodium 7mg 700mg 30%
Phosphorus 433mg 230mg 29%
Carbs 74.9g 5.89g 23%
Folate 95µg 30µg 16%
Vitamin B6 0.391mg 0.19mg 15%
Vitamin B3 6.733mg 4.3mg 15%
Fiber 6.2g 2.5g 15%
Vitamin B1 0.115mg 0.272mg 13%
Polyunsaturated fat 0.676g 2.427g 12%
Potassium 427mg 170mg 8%
Choline 35mg 6%
Protein 14.73g 12.38g 5%
Vitamin E 0.82mg 5%
Vitamin C 0mg 3.5mg 4%
Calories 357kcal 305kcal 3%
Vitamin K 1.9µg 2%
Net carbs 68.7g 3.39g N/A
Calcium 21mg 22mg 0%
Sugar 2.5g 1.65g N/A
Tryptophan 0.179mg 0.151mg 0%
Threonine 0.469mg 0.671mg 0%
Isoleucine 0.618mg 0.653mg 0%
Leucine 1.018mg 1.139mg 0%
Lysine 0.629mg 1.155mg 0%
Methionine 0.438mg 0.285mg 0%
Phenylalanine 0.721mg 0.617mg 0%
Valine 0.858mg 0.857mg 0%
Histidine 0.384mg 0.448mg 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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +19%
Contains more CarbsCarbs +1171.6%
Contains more FatsFats +2256.5%
Contains more WaterWater +589.8%
Contains more OtherOther +79.7%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +7627%
Contains more Poly. FatPolyunsaturated fat +259%

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.