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  6. Wild rice raw vs. Marinara sauce

Wild rice raw vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between wild rice raw and marinara sauce

  • Wild rice raw is richer than marinara sauce in phosphorus, zinc, manganese, copper, magnesium, folate, fiber, vitamin B3, vitamin B6, and vitamin B2.
  • Daily need coverage for phosphorus for wild rice raw is 57% higher.
  • Wild rice raw contains 30 times more zinc than marinara sauce. Wild rice raw contains 5.96mg of zinc, while marinara sauce contains 0.2mg.

Food types used in this article are Wild rice, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Wild rice raw vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +883.3%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +151.3%
Contains more CopperCopper +546.9%
Contains more ZincZinc +2880%
Contains more PhosphorusPhosphorus +1173.5%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +870.1%
Contains more SeleniumSelenium +154.5%
Contains more CalciumCalcium +28.6%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +379.2%
Contains more Vitamin B2Vitamin B2 +329.5%
Contains more Vitamin B3Vitamin B3 +71.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +126%
Contains more FolateFolate +630.8%
Contains more CholineCholine +155.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +192.7%
Contains more Vitamin KVitamin K +631.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Marinara sauce DV% diff.
Phosphorus 433mg 34mg 57%
Manganese 1.329mg 0.137mg 52%
Zinc 5.96mg 0.2mg 52%
Copper 0.524mg 0.081mg 49%
Magnesium 177mg 18mg 38%
Protein 14.73g 1.41g 27%
Carbs 74.9g 8.06g 22%
Folate 95µg 13µg 21%
Vitamin B5 1.074mg 21%
Fiber 6.2g 1.8g 18%
Vitamin B3 6.733mg 3.917mg 18%
Vitamin B6 0.391mg 0.173mg 17%
Calories 357kcal 51kcal 15%
Iron 1.96mg 0.78mg 15%
Vitamin B2 0.262mg 0.061mg 15%
Vitamin E 0.82mg 2.4mg 11%
Vitamin K 1.9µg 13.9µg 10%
Vitamin B1 0.115mg 0.024mg 8%
Choline 35mg 13.7mg 4%
Vitamin A 1µg 33µg 4%
Selenium 2.8µg 1.1µg 3%
Potassium 427mg 319mg 3%
Vitamin C 0mg 2mg 2%
Sodium 7mg 30mg 1%
Monounsaturated fat 0.159g 0.377g 1%
Fats 1.08g 1.48g 1%
Polyunsaturated fat 0.676g 0.508g 1%
Cholesterol 0mg 2mg 1%
Calcium 21mg 27mg 1%
Net carbs 68.7g 6.26g N/A
Sugar 2.5g 5.5g N/A
Saturated fat 0.156g 0.17g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +944.7%
Contains more CarbsCarbs +829.3%
Contains more FatsFats +37%
Contains more WaterWater +1026.2%
~equal in Other ~1.66g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Poly. FatPolyunsaturated fat +33.1%
Contains more Mono. FatMonounsaturated fat +137.1%
~equal in Saturated fat ~0.17g

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.