Wild rice raw vs. Minestrone — In-Depth Nutrition Comparison
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How are wild rice raw and minestrone different?
- Wild rice raw is higher than minestrone in phosphorus, copper, zinc, manganese, magnesium, vitamin B3, vitamin B6, fiber, folate, and iron.
- Wild rice raw covers your daily need for phosphorus, 59% more than minestrone.
- Wild rice raw contains 59 times more magnesium than minestrone. Wild rice raw contains 177mg of magnesium, while minestrone contains 3mg.
Wild rice, raw and Soup, minestrone, canned, prepared with equal volume water types were used 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 | +5800% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +228.5% |
| Contains more IronIron | +415.8% |
| Contains more CopperCopper | +927.5% |
| Contains more ZincZinc | +1822.6% |
| Contains more PhosphorusPhosphorus | +1782.6% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +774.3% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +422.7% |
| Contains more Vitamin B2Vitamin B2 | +1355.6% |
| Contains more Vitamin B3Vitamin B3 | +1622% |
| Contains more Vitamin B5Vitamin B5 | +667.1% |
| Contains more Vitamin B6Vitamin B6 | +853.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4800% |
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:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
| Contains more ProteinProtein | +732.2% |
| Contains more CarbsCarbs | +1507.3% |
| Contains more OtherOther | +27.5% |
| Contains more WaterWater | +1076.9% |
~equal in
Fats
~1.04g
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
0.23 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.46 g
| Contains less Sat. FatSaturated fat | -32.2% |
| Contains more Poly. FatPolyunsaturated fat | +47% |
| Contains more Mono. FatMonounsaturated fat | +82.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 433mg | 23mg | 59% |
| Copper | 0.524mg | 0.051mg | 53% |
| Zinc | 5.96mg | 0.31mg | 51% |
| Manganese | 1.329mg | 0.152mg | 51% |
| Magnesium | 177mg | 3mg | 41% |
| Vitamin B3 | 6.733mg | 0.391mg | 40% |
| Vitamin B6 | 0.391mg | 0.041mg | 27% |
| Protein | 14.73g | 1.77g | 26% |
| Carbs | 74.9g | 4.66g | 23% |
| Fiber | 6.2g | 0.4g | 23% |
| Folate | 95µg | 15µg | 20% |
| Iron | 1.96mg | 0.38mg | 20% |
| Vitamin B5 | 1.074mg | 0.14mg | 19% |
| Vitamin B2 | 0.262mg | 0.018mg | 19% |
| Calories | 357kcal | 34kcal | 16% |
| Sodium | 7mg | 254mg | 11% |
| Potassium | 427mg | 130mg | 9% |
| Vitamin B1 | 0.115mg | 0.022mg | 8% |
| Choline | 35mg | 6% | |
| Selenium | 2.8µg | 5% | |
| Vitamin A | 1µg | 49µg | 5% |
| Vitamin E | 0.82mg | 5% | |
| Vitamin K | 1.9µg | 2% | |
| Polyunsaturated fat | 0.676g | 0.46g | 1% |
| Calcium | 21mg | 14mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Fats | 1.08g | 1.04g | 0% |
| Net carbs | 68.7g | 4.26g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 2.5g | N/A | |
| Saturated fat | 0.156g | 0.23g | 0% |
| Monounsaturated fat | 0.159g | 0.29g | 0% |
| Tryptophan | 0.179mg | 0.013mg | 0% |
| Threonine | 0.469mg | 0.043mg | 0% |
| Isoleucine | 0.618mg | 0.054mg | 0% |
| Leucine | 1.018mg | 0.098mg | 0% |
| Lysine | 0.629mg | 0.076mg | 0% |
| Methionine | 0.438mg | 0.018mg | 0% |
| Phenylalanine | 0.721mg | 0.064mg | 0% |
| Valine | 0.858mg | 0.074mg | 0% |
| Histidine | 0.384mg | 0.03mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
5%
Minerals Daily Need Coverage Score
96%
12%
Comparison summary
Which food is lower in Cholesterol?
Wild rice raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 247mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.074g)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Minestrone is lower in glycemic index (difference - 10)
Which food is cheaper?
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The foods are relatively equal in price ($)