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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

Wild rice raw vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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.
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 3% 6% 84% 3%
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
7% 69% 24%
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
41% 14% 30% 15%
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.
Wild rice raw Mustard
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Mustard 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?

ok
ok
is better in case of low diet
Wild rice raw Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wild rice raw
10%
Mustard
Minerals Daily Need Coverage Score
96%
Wild rice raw
60%
Mustard

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1097mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.058g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.1)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.