Wild rice raw vs. Mustard — In-Depth Nutrition Comparison
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The main differences between wild rice raw and mustard
- Wild rice raw is richer in copper, zinc, phosphorus, manganese, vitamin B3, magnesium, vitamin B6, and folate, yet mustard is richer in selenium.
- Daily need coverage for selenium for mustard is 56% higher.
- Wild rice raw contains 14 times more folate than mustard. Wild rice raw contains 95µg of folate, while mustard contains 7µg.
- Wild rice raw contains less sodium.
- Mustard has a lower glycemic index than wild rice raw.
Food types used in this article are Wild rice, raw and Mustard, prepared, yellow.
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 | +268.8% |
| Contains more PotassiumPotassium | +180.9% |
| Contains more IronIron | +21.7% |
| Contains more CopperCopper | +608.1% |
| Contains more ZincZinc | +831.3% |
| Contains more PhosphorusPhosphorus | +300.9% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +214.9% |
| Contains more CalciumCalcium | +200% |
| Contains more SeleniumSelenium | +1096.4% |
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 | +127.8% |
| Contains more Vitamin B2Vitamin B2 | +274.3% |
| Contains more Vitamin B3Vitamin B3 | +1091.7% |
| Contains more Vitamin B5Vitamin B5 | +322.8% |
| Contains more Vitamin B6Vitamin B6 | +458.6% |
| Contains more Vitamin KVitamin K | +35.7% |
| Contains more FolateFolate | +1257.1% |
| Contains more CholineCholine | +56.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B1Vitamin B1 | +53.9% |
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:
3.74 g
Fats:
3.34 g
Carbs:
5.83 g
Water:
83.72 g
Other:
3.37 g
| Contains more ProteinProtein | +293.9% |
| Contains more CarbsCarbs | +1184.7% |
| Contains more FatsFats | +209.3% |
| Contains more WaterWater | +978.9% |
| Contains more OtherOther | +120.3% |
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
0.214 g
Monounsaturated fat:
Mono. Fat
2.182 g
Polyunsaturated fat:
Poly. Fat
0.774 g
| Contains less Sat. FatSaturated fat | -27.1% |
| Contains more Mono. FatMonounsaturated fat | +1272.3% |
| Contains more Poly. FatPolyunsaturated fat | +14.5% |
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:
0.64 g
Sucrose:
0.21 g
Glucose:
0.47 g
Fructose:
0.23 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +219% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 2.8µg | 33.5µg | 56% |
| Copper | 0.524mg | 0.074mg | 50% |
| Sodium | 7mg | 1104mg | 48% |
| Zinc | 5.96mg | 0.64mg | 48% |
| Phosphorus | 433mg | 108mg | 46% |
| Vitamin B3 | 6.733mg | 0.565mg | 39% |
| Manganese | 1.329mg | 0.422mg | 39% |
| Magnesium | 177mg | 48mg | 31% |
| Vitamin B6 | 0.391mg | 0.07mg | 25% |
| Carbs | 74.9g | 5.83g | 23% |
| Folate | 95µg | 7µg | 22% |
| Protein | 14.73g | 3.74g | 22% |
| Vitamin B5 | 1.074mg | 0.254mg | 16% |
| Vitamin B2 | 0.262mg | 0.07mg | 15% |
| Calories | 357kcal | 60kcal | 15% |
| Fiber | 6.2g | 4g | 9% |
| Potassium | 427mg | 152mg | 8% |
| Vitamin B1 | 0.115mg | 0.177mg | 5% |
| Monounsaturated fat | 0.159g | 2.182g | 5% |
| Iron | 1.96mg | 1.61mg | 4% |
| Calcium | 21mg | 63mg | 4% |
| Vitamin E | 0.82mg | 0.36mg | 3% |
| Fats | 1.08g | 3.34g | 3% |
| Choline | 35mg | 22.4mg | 2% |
| Polyunsaturated fat | 0.676g | 0.774g | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 68.7g | 1.83g | N/A |
| Sugar | 2.5g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin A | 1µg | 5µg | 0% |
| Vitamin K | 1.9µg | 1.4µg | 0% |
| Trans fat | 0.009g | N/A | |
| Saturated fat | 0.156g | 0.214g | 0% |
| Tryptophan | 0.179mg | 0.009mg | 0% |
| Threonine | 0.469mg | 0.167mg | 0% |
| Isoleucine | 0.618mg | 0.146mg | 0% |
| Leucine | 1.018mg | 0.292mg | 0% |
| Lysine | 0.629mg | 0.264mg | 0% |
| Methionine | 0.438mg | 0.076mg | 0% |
| Phenylalanine | 0.721mg | 0.161mg | 0% |
| Valine | 0.858mg | 0.189mg | 0% |
| Histidine | 0.384mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
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%
10%
Minerals Daily Need Coverage Score
96%
60%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 1097mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.058g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2.1)
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?
Mustard is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)