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  6. Wild rice raw vs. Maple sugar

Wild rice raw vs. Maple sugar — In-Depth Nutrition Comparison

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How are wild rice raw and maple sugar different?

  • Wild rice raw is richer in phosphorus, copper, vitamin B3, magnesium, vitamin B6, fiber, folate, vitamin B5, and vitamin B2, while maple sugar is higher in manganese.
  • Maple sugar covers your daily need for manganese, 134% more than wild rice raw.

Wild rice, raw and Sugars, maple types were used in this article.

Infographic

Wild rice raw vs Maple sugar 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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +21.7%
Contains more CopperCopper +429.3%
Contains more PhosphorusPhosphorus +14333.3%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +328.6%
Contains more ManganeseManganese +232.7%
~equal in Zinc ~6.06mg

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% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1177.8%
Contains more Vitamin B2Vitamin B2 +1915.4%
Contains more Vitamin B3Vitamin B3 +16732.5%
Contains more Vitamin B5Vitamin B5 +2137.5%
Contains more Vitamin B6Vitamin B6 +12933.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Maple sugar DV% diff.
Manganese 1.329mg 4.422mg 134%
Phosphorus 433mg 3mg 61%
Copper 0.524mg 0.099mg 47%
Vitamin B3 6.733mg 0.04mg 42%
Magnesium 177mg 19mg 38%
Vitamin B6 0.391mg 0.003mg 30%
Protein 14.73g 0.1g 29%
Fiber 6.2g 0g 25%
Folate 95µg 0µg 24%
Vitamin B5 1.074mg 0.048mg 21%
Vitamin B2 0.262mg 0.013mg 19%
Vitamin B1 0.115mg 0.009mg 9%
Calcium 21mg 90mg 7%
Choline 35mg 2.1mg 6%
Vitamin E 0.82mg 0mg 5%
Potassium 427mg 274mg 5%
Carbs 74.9g 90.9g 5%
Iron 1.96mg 1.61mg 4%
Selenium 2.8µg 0.8µg 4%
Polyunsaturated fat 0.676g 0.1g 4%
Vitamin K 1.9µg 0µg 2%
Saturated fat 0.156g 0.036g 1%
Fats 1.08g 0.2g 1%
Zinc 5.96mg 6.06mg 1%
Calories 357kcal 354kcal 0%
Net carbs 68.7g 90.9g N/A
Sugar 2.5g 84.87g N/A
Sodium 7mg 11mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.064g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +14630%
Contains more FatsFats +440%
Contains more OtherOther +91.3%
Contains more CarbsCarbs +21.4%
~equal in Water ~8g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +148.4%
Contains more Poly. FatPolyunsaturated fat +576%
Contains less Sat. FatSaturated fat -76.9%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.