Wild rice raw vs. Mashed potato — In-Depth Nutrition Comparison
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What are the differences between wild rice raw and mashed potato?
- The amount of copper, manganese, phosphorus, zinc, magnesium, vitamin B3, folate, vitamin B6, iron, and fiber in wild rice raw is higher than in mashed potato.
- Wild rice raw's daily need coverage for copper is 54% more.
- Mashed potato contains 27 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while mashed potato contains 0.22mg.
- Wild rice raw has a lower glycemic index (57) than mashed potato (87).
We used Wild rice, raw and Fast foods, potato, mashed types in this article.
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 | +1080% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +49.3% |
| Contains more IronIron | +532.3% |
| Contains more CopperCopper | +1397.1% |
| Contains more ZincZinc | +2609.1% |
| Contains more PhosphorusPhosphorus | +633.9% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +1256.1% |
| Contains more SeleniumSelenium | +250% |
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 EVitamin E | +95.2% |
| Contains more Vitamin B1Vitamin B1 | +666.7% |
| Contains more Vitamin B2Vitamin B2 | +1646.7% |
| Contains more Vitamin B3Vitamin B3 | +523.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +225.8% |
| Contains more FolateFolate | +955.6% |
| Contains more CholineCholine | +161.2% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +210.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.524mg | 0.035mg | 54% |
| Manganese | 1.329mg | 0.098mg | 54% |
| Phosphorus | 433mg | 59mg | 53% |
| Zinc | 5.96mg | 0.22mg | 52% |
| Magnesium | 177mg | 15mg | 39% |
| Vitamin B3 | 6.733mg | 1.08mg | 35% |
| Protein | 14.73g | 1.65g | 26% |
| Folate | 95µg | 9µg | 22% |
| Vitamin B6 | 0.391mg | 0.12mg | 21% |
| Vitamin B5 | 1.074mg | 21% | |
| Iron | 1.96mg | 0.31mg | 21% |
| Carbs | 74.9g | 14.65g | 20% |
| Fiber | 6.2g | 1.3g | 20% |
| Vitamin B2 | 0.262mg | 0.015mg | 19% |
| Calories | 357kcal | 89kcal | 13% |
| Sodium | 7mg | 306mg | 13% |
| Vitamin B1 | 0.115mg | 0.015mg | 8% |
| Starch | 12.1g | 5% | |
| Vitamin A | 1µg | 43µg | 5% |
| Choline | 35mg | 13.4mg | 4% |
| Selenium | 2.8µg | 0.8µg | 4% |
| Polyunsaturated fat | 0.676g | 1.342g | 4% |
| Potassium | 427mg | 286mg | 4% |
| Vitamin E | 0.82mg | 0.42mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin K | 1.9µg | 5.9µg | 3% |
| Fats | 1.08g | 2.82g | 3% |
| Saturated fat | 0.156g | 0.577g | 2% |
| Monounsaturated fat | 0.159g | 0.72g | 1% |
| Net carbs | 68.7g | 13.35g | N/A |
| Calcium | 21mg | 18mg | 0% |
| Sugar | 2.5g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | 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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +792.7% |
| Contains more CarbsCarbs | +411.3% |
| Contains more OtherOther | +21.4% |
| Contains more FatsFats | +161.1% |
| Contains more WaterWater | +926% |
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -73% |
| Contains more Mono. FatMonounsaturated fat | +352.8% |
| Contains more Poly. FatPolyunsaturated fat | +98.5% |
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:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +570% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g