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  6. Wild rice raw vs. Mulberry

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

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How are wild rice raw and mulberries different?

  • Wild rice raw is richer in phosphorus, zinc, copper, vitamin B3, magnesium, vitamin B6, folate, fiber, and vitamin B2, while mulberries are higher in vitamin C.
  • Wild rice raw covers your daily need for phosphorus, 56% more than mulberries.
  • Wild rice raw contains 50 times more zinc than mulberries. Wild rice raw contains 5.96mg of zinc, while mulberries contain 0.12mg.
  • Wild rice raw has a higher glycemic index (57) than mulberries (25).

Wild rice, raw and Mulberries, raw types were used in this article.

Infographic

Wild rice raw vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +883.3%
Contains more PotassiumPotassium +120.1%
Contains more CopperCopper +773.3%
Contains more ZincZinc +4866.7%
Contains more PhosphorusPhosphorus +1039.5%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +85.7%
~equal in Iron ~1.85mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B3Vitamin B3 +986%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +682%
Contains more FolateFolate +1483.3%
Contains more CholineCholine +184.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +310.5%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Mulberry DV% diff.
Manganese 1.329mg 58%
Phosphorus 433mg 38mg 56%
Zinc 5.96mg 0.12mg 53%
Copper 0.524mg 0.06mg 52%
Vitamin C 0mg 36.4mg 40%
Magnesium 177mg 18mg 38%
Vitamin B3 6.733mg 0.62mg 38%
Protein 14.73g 1.44g 27%
Vitamin B6 0.391mg 0.05mg 26%
Folate 95µg 6µg 22%
Carbs 74.9g 9.8g 22%
Vitamin B5 1.074mg 21%
Fiber 6.2g 1.7g 18%
Calories 357kcal 43kcal 16%
Vitamin B2 0.262mg 0.101mg 12%
Vitamin B1 0.115mg 0.029mg 7%
Potassium 427mg 194mg 7%
Vitamin K 1.9µg 7.8µg 5%
Selenium 2.8µg 0.6µg 4%
Choline 35mg 12.3mg 4%
Polyunsaturated fat 0.676g 0.207g 3%
Calcium 21mg 39mg 2%
Saturated fat 0.156g 0.027g 1%
Iron 1.96mg 1.85mg 1%
Fats 1.08g 0.39g 1%
Net carbs 68.7g 8.1g N/A
Sugar 2.5g 8.1g N/A
Sodium 7mg 10mg 0%
Vitamin A 1µg 1µg 0%
Vitamin E 0.82mg 0.87mg 0%
Monounsaturated fat 0.159g 0.041g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +922.9%
Contains more FatsFats +176.9%
Contains more CarbsCarbs +664.3%
Contains more OtherOther +121.7%
Contains more WaterWater +1029.9%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +287.8%
Contains more Poly. FatPolyunsaturated fat +226.6%
Contains less Sat. FatSaturated fat -82.7%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.