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  6. Wild rice raw vs. Nachos

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

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What are the main differences between wild rice raw and nachos?

  • Wild rice raw is richer in copper, manganese, zinc, vitamin B3, phosphorus, magnesium, folate, and iron, while nachos are higher in vitamin E and vitamin K.
  • Wild rice raw's daily need coverage for copper is 51% higher.
  • Nachos have 11 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while nachos have 0.63mg.
  • Nachos have a higher glycemic index (75) than wild rice raw (57).

We used Wild rice, raw and Fast foods, nachos, with cheese types in this comparison.

Infographic

Wild rice raw vs Nachos 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.
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%
Nachos
Nachos
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more MagnesiumMagnesium +321.4%
Contains more PotassiumPotassium +18%
Contains more IronIron +161.3%
Contains more CopperCopper +718.8%
Contains more ZincZinc +593%
Contains more PhosphorusPhosphorus +118.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +610.7%
Contains more CalciumCalcium +200%
Contains more SeleniumSelenium +207.1%

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%
Nachos
Nachos
5
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B3Vitamin B3 +968.7%
Contains more Vitamin B5Vitamin B5 +182.6%
Contains more Vitamin B6Vitamin B6 +81.9%
Contains more FolateFolate +850%
Contains more CholineCholine +32.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +397.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +915.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.123mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Nachos DV% diff.
Copper 0.524mg 0.064mg 51%
Manganese 1.329mg 0.187mg 50%
Zinc 5.96mg 0.86mg 46%
Vitamin B3 6.733mg 0.63mg 38%
Monounsaturated fat 0.159g 14.02g 35%
Phosphorus 433mg 198mg 34%
Magnesium 177mg 42mg 32%
Fats 1.08g 21.5g 31%
Polyunsaturated fat 0.676g 5.04g 29%
Vitamin E 0.82mg 4.08mg 22%
Protein 14.73g 4.32g 21%
Folate 95µg 10µg 21%
Vitamin K 1.9µg 19.3µg 15%
Iron 1.96mg 0.75mg 15%
Vitamin B5 1.074mg 0.38mg 14%
Vitamin B6 0.391mg 0.215mg 14%
Carbs 74.9g 34.91g 13%
Sodium 7mg 313mg 13%
Fiber 6.2g 3.2g 12%
Starch 28.33g 12%
Selenium 2.8µg 8.6µg 11%
Vitamin B2 0.262mg 0.133mg 10%
Saturated fat 0.156g 2.173g 9%
Calcium 21mg 63mg 4%
Vitamin B12 0µg 0.07µg 3%
Choline 35mg 26.4mg 2%
Potassium 427mg 362mg 2%
Calories 357kcal 343kcal 1%
Vitamin B1 0.115mg 0.123mg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 68.7g 31.71g N/A
Sugar 2.5g 2.17g N/A
Vitamin A 1µg 5µg 0%
Trans fat 0.058g N/A
Tryptophan 0.179mg 0.042mg 0%
Threonine 0.469mg 0.156mg 0%
Isoleucine 0.618mg 0.187mg 0%
Leucine 1.018mg 0.521mg 0%
Lysine 0.629mg 0.156mg 0%
Methionine 0.438mg 0.094mg 0%
Phenylalanine 0.721mg 0.229mg 0%
Valine 0.858mg 0.25mg 0%
Histidine 0.384mg 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

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
Nachos
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +241%
Contains more CarbsCarbs +114.6%
Contains more FatsFats +1890.7%
Contains more WaterWater +382%
Contains more OtherOther +22.2%

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
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +8717.6%
Contains more Poly. FatPolyunsaturated fat +645.6%

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
Nachos
Nachos
2
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +26.4%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.