Wild rice raw vs. Mixed nuts — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and mixed nuts
- Wild rice raw is higher in zinc, yet mixed nuts are higher in selenium, vitamin E, copper, manganese, magnesium, calcium, iron, and vitamin B1.
- Mixed nuts cover your daily selenium needs 57% more than wild rice raw.
- Wild rice raw contains 2 times more zinc than mixed nuts. While wild rice raw contains 5.96mg of zinc, mixed nuts contain only 3.36mg.
- The amount of saturated fat in wild rice raw is lower.
- The glycemic index of mixed nuts is lower.
Food varieties used in this article are Wild rice, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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 ZincZinc | +77.4% |
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +457.1% |
| Contains more PotassiumPotassium | +48% |
| Contains more IronIron | +33.2% |
| Contains more CopperCopper | +73.1% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +53.5% |
| Contains more SeleniumSelenium | +1110.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.7% |
| Contains more FolateFolate | +14.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +853.7% |
| Contains more Vitamin B1Vitamin B1 | +64.3% |
| Contains more Vitamin B3Vitamin B3 | +14.5% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more CholineCholine | +48.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.676g | 14.612g | 93% |
| Fats | 1.08g | 53.95g | 81% |
| Monounsaturated fat | 0.159g | 28.488g | 71% |
| Selenium | 2.8µg | 33.9µg | 57% |
| Vitamin E | 0.82mg | 7.82mg | 47% |
| Copper | 0.524mg | 0.907mg | 43% |
| Saturated fat | 0.156g | 8.711g | 39% |
| Manganese | 1.329mg | 2.04mg | 31% |
| Zinc | 5.96mg | 3.36mg | 24% |
| Carbs | 74.9g | 21.05g | 18% |
| Calories | 357kcal | 607kcal | 13% |
| Magnesium | 177mg | 229mg | 12% |
| Protein | 14.73g | 20.04g | 11% |
| Calcium | 21mg | 117mg | 10% |
| Iron | 1.96mg | 2.61mg | 8% |
| Vitamin B1 | 0.115mg | 0.189mg | 6% |
| Vitamin B3 | 6.733mg | 7.709mg | 6% |
| Potassium | 427mg | 632mg | 6% |
| Vitamin B2 | 0.262mg | 0.196mg | 5% |
| Phosphorus | 433mg | 456mg | 3% |
| Fiber | 6.2g | 7g | 3% |
| Vitamin B6 | 0.391mg | 0.352mg | 3% |
| Vitamin K | 1.9µg | 5.7µg | 3% |
| Folate | 95µg | 83µg | 3% |
| Choline | 35mg | 52mg | 3% |
| Starch | 4.2g | 2% | |
| Vitamin B5 | 1.074mg | 1.14mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 68.7g | 14.05g | N/A |
| Sugar | 2.5g | 4.15g | N/A |
| Sodium | 7mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.179mg | 0.22mg | 0% |
| Threonine | 0.469mg | 0.703mg | 0% |
| Isoleucine | 0.618mg | 0.826mg | 0% |
| Leucine | 1.018mg | 1.656mg | 0% |
| Lysine | 0.629mg | 0.782mg | 0% |
| Methionine | 0.438mg | 0.283mg | 0% |
| Phenylalanine | 0.721mg | 1.182mg | 0% |
| Valine | 0.858mg | 1.001mg | 0% |
| Histidine | 0.384mg | 0.572mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | 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:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +255.8% |
| Contains more WaterWater | +273.1% |
| Contains more ProteinProtein | +36% |
| Contains more FatsFats | +4895.4% |
| Contains more OtherOther | +88.2% |
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
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +17817% |
| Contains more Poly. FatPolyunsaturated fat | +2061.5% |
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:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +519.4% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g