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

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How are wild rice raw and nectarine different?

  • Wild rice raw has more phosphorus, manganese, zinc, copper, magnesium, vitamin B3, vitamin B6, folate, iron, and vitamin B2 than nectarine.
  • Daily need coverage for phosphorus for wild rice raw is 58% higher.
  • Wild rice raw contains 35 times more zinc than nectarine. While wild rice raw contains 5.96mg of zinc, nectarine contains only 0.17mg.
  • Nectarine has a lower glycemic index (43) than wild rice raw (57).

Wild rice, raw and Nectarines, raw are the varieties used in this article.

Infographic

Wild rice raw vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +1866.7%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +112.4%
Contains more IronIron +600%
Contains more CopperCopper +509.3%
Contains more ZincZinc +3405.9%
Contains more PhosphorusPhosphorus +1565.4%
Contains more ManganeseManganese +2361.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +238.2%
Contains more Vitamin B2Vitamin B2 +870.4%
Contains more Vitamin B3Vitamin B3 +498.5%
Contains more Vitamin B5Vitamin B5 +480.5%
Contains more Vitamin B6Vitamin B6 +1464%
Contains more FolateFolate +1800%
Contains more CholineCholine +464.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin KVitamin K +15.8%
~equal in Vitamin E ~0.77mg
~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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +1289.6%
Contains more FatsFats +237.5%
Contains more CarbsCarbs +610%
Contains more OtherOther +218.8%
Contains more WaterWater +1028.7%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +80.7%
Contains more Poly. FatPolyunsaturated fat +498.2%
Contains less Sat. FatSaturated fat -84%

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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +626.9%
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 Nectarine
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Nectarine DV% diff.
Phosphorus 433mg 26mg 58%
Manganese 1.329mg 0.054mg 55%
Zinc 5.96mg 0.17mg 53%
Copper 0.524mg 0.086mg 49%
Magnesium 177mg 9mg 40%
Vitamin B3 6.733mg 1.125mg 35%
Vitamin B6 0.391mg 0.025mg 28%
Protein 14.73g 1.06g 27%
Folate 95µg 5µg 23%
Carbs 74.9g 10.55g 21%
Iron 1.96mg 0.28mg 21%
Vitamin B5 1.074mg 0.185mg 18%
Vitamin B2 0.262mg 0.027mg 18%
Fiber 6.2g 1.7g 18%
Calories 357kcal 44kcal 16%
Vitamin B1 0.115mg 0.034mg 7%
Potassium 427mg 201mg 7%
Vitamin C 0mg 5.4mg 6%
Selenium 2.8µg 0µg 5%
Choline 35mg 6.2mg 5%
Polyunsaturated fat 0.676g 0.113g 4%
Fructose 1.37g 2%
Vitamin A 1µg 17µg 2%
Calcium 21mg 6mg 2%
Fats 1.08g 0.32g 1%
Saturated fat 0.156g 0.025g 1%
Net carbs 68.7g 8.85g N/A
Sugar 2.5g 7.89g N/A
Starch 0.07g 0%
Sodium 7mg 0mg 0%
Vitamin E 0.82mg 0.77mg 0%
Vitamin K 1.9µg 2.2µg 0%
Monounsaturated fat 0.159g 0.088g 0%
Tryptophan 0.179mg 0.005mg 0%
Threonine 0.469mg 0.009mg 0%
Isoleucine 0.618mg 0.009mg 0%
Leucine 1.018mg 0.014mg 0%
Lysine 0.629mg 0.016mg 0%
Methionine 0.438mg 0.006mg 0%
Phenylalanine 0.721mg 0.021mg 0%
Valine 0.858mg 0.013mg 0%
Histidine 0.384mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Nectarine
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
8%
Nectarine
Minerals Daily Need Coverage Score
96%
Wild rice raw
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 5.39g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.5)
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 contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 0.131g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 14)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.