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  6. Wild rice raw vs. Milk

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

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Significant differences between wild rice raw and milk

  • The amount of manganese, copper, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, fiber, iron, and folate in wild rice raw is higher than in milk.
  • Wild rice raw covers your daily manganese needs 58% more than milk.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of milk is 31.

Specific food types used in this comparison are Wild rice, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Wild rice raw vs Milk 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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +1509.1%
Contains more PotassiumPotassium +184.7%
Contains more IronIron +6433.3%
Contains more CopperCopper +5140%
Contains more ZincZinc +1319%
Contains more PhosphorusPhosphorus +355.8%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +44200%
Contains more CalciumCalcium +495.2%
Contains more SeleniumSelenium +17.9%

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.
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%
Milk
Milk
3
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +41.6%
Contains more Vitamin B3Vitamin B3 +7139.8%
Contains more Vitamin B5Vitamin B5 +197.5%
Contains more Vitamin B6Vitamin B6 +956.8%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +1800%
Contains more CholineCholine +97.7%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Milk DV% diff.
Manganese 1.329mg 0.003mg 58%
Copper 0.524mg 0.01mg 57%
Zinc 5.96mg 0.42mg 50%
Phosphorus 433mg 95mg 48%
Vitamin B3 6.733mg 0.093mg 42%
Magnesium 177mg 11mg 40%
Vitamin B6 0.391mg 0.037mg 27%
Fiber 6.2g 0g 25%
Iron 1.96mg 0.03mg 24%
Folate 95µg 5µg 23%
Carbs 74.9g 4.99g 23%
Protein 14.73g 3.37g 23%
Vitamin B12 0µg 0.47µg 20%
Calories 357kcal 42kcal 16%
Vitamin B5 1.074mg 0.361mg 14%
Calcium 21mg 125mg 10%
Vitamin B1 0.115mg 0.02mg 8%
Potassium 427mg 150mg 8%
Vitamin A 1µg 58µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B2 0.262mg 0.185mg 6%
Vitamin D 0IU 48IU 6%
Vitamin E 0.82mg 0.01mg 5%
Polyunsaturated fat 0.676g 0.035g 4%
Choline 35mg 17.7mg 3%
Vitamin K 1.9µg 0.1µg 2%
Saturated fat 0.156g 0.633g 2%
Sodium 7mg 44mg 2%
Cholesterol 0mg 5mg 2%
Selenium 2.8µg 3.3µg 1%
Fats 1.08g 0.97g 0%
Net carbs 68.7g 4.99g N/A
Sugar 2.5g 5.2g N/A
Monounsaturated fat 0.159g 0.277g 0%
Tryptophan 0.179mg 0.043mg 0%
Threonine 0.469mg 0.143mg 0%
Isoleucine 0.618mg 0.174mg 0%
Leucine 1.018mg 0.319mg 0%
Lysine 0.629mg 0.282mg 0%
Methionine 0.438mg 0.088mg 0%
Phenylalanine 0.721mg 0.174mg 0%
Valine 0.858mg 0.22mg 0%
Histidine 0.384mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +337.1%
Contains more FatsFats +11.3%
Contains more CarbsCarbs +1401%
Contains more OtherOther +104%
Contains more WaterWater +1058.8%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Poly. FatPolyunsaturated fat +1831.4%
Contains more Mono. FatMonounsaturated fat +74.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.