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  6. Wild rice raw vs. Brazil nut

Wild rice raw vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and brazil nut?

  • Wild rice raw is richer in vitamin B3, vitamin B6, and folate, while brazil nut is higher in selenium, copper, magnesium, vitamin B1, phosphorus, and vitamin E.
  • Brazil nut's daily need coverage for selenium is 3480% higher.
  • Brazil nut has 23 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while brazil nut has 0.295mg.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than brazil nut (10).

We used Wild rice, raw and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Wild rice raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more ZincZinc +46.8%
Contains more MagnesiumMagnesium +112.4%
Contains more CalciumCalcium +661.9%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +24%
Contains more CopperCopper +232.6%
Contains more PhosphorusPhosphorus +67.4%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +68364.3%
~equal in Manganese ~1.223mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +648.6%
Contains more Vitamin B3Vitamin B3 +2182.4%
Contains more Vitamin B5Vitamin B5 +483.7%
Contains more Vitamin B6Vitamin B6 +287.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +331.8%
Contains more CholineCholine +21.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +589%
Contains more Vitamin B1Vitamin B1 +436.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Brazil nut DV% diff.
Selenium 2.8µg 1917µg 3480%
Polyunsaturated fat 0.676g 24.399g 158%
Copper 0.524mg 1.743mg 135%
Fats 1.08g 67.1g 102%
Saturated fat 0.156g 16.134g 73%
Monounsaturated fat 0.159g 23.879g 59%
Magnesium 177mg 376mg 47%
Vitamin B1 0.115mg 0.617mg 42%
Phosphorus 433mg 725mg 42%
Vitamin B3 6.733mg 0.295mg 40%
Vitamin E 0.82mg 5.65mg 32%
Vitamin B6 0.391mg 0.101mg 22%
Carbs 74.9g 11.74g 21%
Folate 95µg 22µg 18%
Vitamin B5 1.074mg 0.184mg 18%
Zinc 5.96mg 4.06mg 17%
Vitamin B2 0.262mg 0.035mg 17%
Calories 357kcal 659kcal 15%
Calcium 21mg 160mg 14%
Potassium 427mg 659mg 7%
Iron 1.96mg 2.43mg 6%
Manganese 1.329mg 1.223mg 5%
Fiber 6.2g 7.5g 5%
Vitamin K 1.9µg 0µg 2%
Vitamin C 0mg 0.7mg 1%
Protein 14.73g 14.32g 1%
Choline 35mg 28.8mg 1%
Net carbs 68.7g 4.24g N/A
Sugar 2.5g 2.33g N/A
Starch 0.25g 0%
Sodium 7mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.135mg 0%
Threonine 0.469mg 0.365mg 0%
Isoleucine 0.618mg 0.518mg 0%
Leucine 1.018mg 1.19mg 0%
Lysine 0.629mg 0.49mg 0%
Methionine 0.438mg 1.124mg 0%
Phenylalanine 0.721mg 0.639mg 0%
Valine 0.858mg 0.76mg 0%
Histidine 0.384mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +538%
Contains more WaterWater +126.9%
Contains more FatsFats +6113%
Contains more OtherOther +123.5%
~equal in Protein ~14.32g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +14918.2%
Contains more Poly. FatPolyunsaturated fat +3509.3%

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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +247.8%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.