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  6. Wild rice raw vs. Molasses

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

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Important differences between wild rice raw and molasses

  • Wild rice raw has more phosphorus, zinc, vitamin B3, fiber, folate, and vitamin B2; however, molasses have more iron, potassium, selenium, and vitamin B6.
  • Wild rice raw's daily need coverage for phosphorus is 57% more.

The food varieties used in the comparison are Wild rice, raw and Molasses.

Infographic

Wild rice raw vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +1955.2%
Contains more PhosphorusPhosphorus +1296.8%
Contains less SodiumSodium -81.1%
Contains more MagnesiumMagnesium +36.7%
Contains more CalciumCalcium +876.2%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +140.8%
Contains more ManganeseManganese +15.1%
Contains more SeleniumSelenium +535.7%
~equal in Copper ~0.487mg

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +180.5%
Contains more Vitamin B2Vitamin B2 +13000%
Contains more Vitamin B3Vitamin B3 +624%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +163.2%
Contains more Vitamin B6Vitamin B6 +71.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Molasses DV% diff.
Phosphorus 433mg 31mg 57%
Zinc 5.96mg 0.29mg 52%
Vitamin B3 6.733mg 0.93mg 36%
Iron 1.96mg 4.72mg 35%
Potassium 427mg 1464mg 31%
Protein 14.73g 0g 29%
Selenium 2.8µg 17.8µg 27%
Fiber 6.2g 0g 25%
Folate 95µg 0µg 24%
Vitamin B6 0.391mg 0.67mg 21%
Vitamin B2 0.262mg 0.002mg 20%
Calcium 21mg 205mg 18%
Fructose 12.79g 16%
Magnesium 177mg 242mg 15%
Manganese 1.329mg 1.53mg 9%
Vitamin B1 0.115mg 0.041mg 6%
Vitamin E 0.82mg 0mg 5%
Vitamin B5 1.074mg 0.804mg 5%
Copper 0.524mg 0.487mg 4%
Polyunsaturated fat 0.676g 0.05g 4%
Choline 35mg 13.3mg 4%
Calories 357kcal 290kcal 3%
Vitamin K 1.9µg 0µg 2%
Fats 1.08g 0.1g 2%
Sodium 7mg 37mg 1%
Saturated fat 0.156g 0.018g 1%
Carbs 74.9g 74.73g 0%
Net carbs 68.7g 74.73g N/A
Sugar 2.5g 74.72g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.032g 0%
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%

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +980%
Contains more WaterWater +181.8%
Contains more OtherOther +115.7%
~equal in Carbs ~74.73g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +396.9%
Contains more Poly. FatPolyunsaturated fat +1252%
Contains less Sat. FatSaturated fat -88.5%

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
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +4288.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.