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  6. Wild rice raw vs. Minestrone

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

Wild rice raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Minestrone 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%

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
2% 5% 91%
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
23% 30% 47%
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%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.