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  6. Wild rice raw vs. Nutmeg

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

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Summary of differences between wild rice raw and nutmeg

  • Wild rice raw has more zinc, vitamin B3, phosphorus, and vitamin B6; however, nutmeg is higher in manganese, fiber, copper, vitamin B1, and calcium.
  • Nutmeg covers your daily need for saturated fat, 129% more than wild rice raw.
  • Wild rice raw has 5 times more vitamin B3 than nutmeg. While wild rice raw has 6.733mg of vitamin B3, nutmeg has only 1.299mg.
  • Wild rice raw has less saturated fat.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Wild rice, raw and Spices, nutmeg, ground.

Infographic

Wild rice raw vs Nutmeg 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%
Nutmeg
Nutmeg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more PotassiumPotassium +22%
Contains more ZincZinc +177.2%
Contains more PhosphorusPhosphorus +103.3%
Contains less SodiumSodium -56.3%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +776.2%
Contains more IronIron +55.1%
Contains more CopperCopper +96%
Contains more ManganeseManganese +118.2%
~equal in Magnesium ~183mg

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%
Nutmeg
Nutmeg
3
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +359.6%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +297.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +200.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Nutmeg DV% diff.
Saturated fat 0.156g 25.94g 117%
Manganese 1.329mg 2.9mg 68%
Fiber 6.2g 20.8g 58%
Copper 0.524mg 1.027mg 56%
Fats 1.08g 36.31g 54%
Zinc 5.96mg 2.15mg 35%
Vitamin B3 6.733mg 1.299mg 34%
Phosphorus 433mg 213mg 31%
Vitamin B5 1.074mg 21%
Vitamin B1 0.115mg 0.346mg 19%
Protein 14.73g 5.84g 18%
Vitamin B6 0.391mg 0.16mg 18%
Calcium 21mg 184mg 16%
Vitamin B2 0.262mg 0.057mg 16%
Iron 1.96mg 3.04mg 14%
Carbs 74.9g 49.29g 9%
Monounsaturated fat 0.159g 3.22g 8%
Calories 357kcal 525kcal 8%
Vitamin E 0.82mg 0mg 5%
Folate 95µg 76µg 5%
Choline 35mg 8.8mg 5%
Vitamin C 0mg 3mg 3%
Potassium 427mg 350mg 2%
Vitamin K 1.9µg 0µg 2%
Selenium 2.8µg 1.6µg 2%
Polyunsaturated fat 0.676g 0.35g 2%
Magnesium 177mg 183mg 1%
Net carbs 68.7g 28.49g N/A
Sugar 2.5g 2.99g N/A
Sodium 7mg 16mg 0%
Vitamin A 1µg 5µg 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
Nutmeg
Nutmeg
2
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +152.2%
Contains more CarbsCarbs +52%
Contains more WaterWater +24.6%
Contains more FatsFats +3262%
Contains more OtherOther +52.3%

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
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +93.1%
Contains more Mono. FatMonounsaturated fat +1925.2%

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.