Wild rice raw vs. Hazelnut — In-Depth Nutrition Comparison
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How are wild rice raw and hazelnut different?
- Wild rice raw is richer in zinc, vitamin B3, and phosphorus, while hazelnut is higher in manganese, copper, vitamin E, vitamin B1, iron, and fiber.
- Hazelnut covers your daily need for manganese, 211% more than wild rice raw.
- Wild rice raw contains 4 times more vitamin B3 than hazelnut. Wild rice raw contains 6.733mg of vitamin B3, while hazelnut contains 1.8mg.
- Wild rice raw is lower in saturated fat.
- Wild rice raw has a higher glycemic index (57) than hazelnut (15).
Wild rice, raw and Nuts, hazelnuts or filberts types were used in this article.
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.
| Contains more ZincZinc | +143.3% |
| Contains more PhosphorusPhosphorus | +49.3% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +442.9% |
| Contains more PotassiumPotassium | +59.3% |
| Contains more IronIron | +139.8% |
| Contains more CopperCopper | +229.2% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +364.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +131.9% |
| Contains more Vitamin B3Vitamin B3 | +274.1% |
| Contains more Vitamin B5Vitamin B5 | +17% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1732.9% |
| Contains more Vitamin B1Vitamin B1 | +459.1% |
| Contains more Vitamin B6Vitamin B6 | +44% |
| Contains more Vitamin KVitamin K | +647.4% |
| Contains more FolateFolate | +18.9% |
| Contains more CholineCholine | +30.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.329mg | 6.175mg | 211% |
| Copper | 0.524mg | 1.725mg | 133% |
| Monounsaturated fat | 0.159g | 45.652g | 114% |
| Vitamin E | 0.82mg | 15.03mg | 95% |
| Fats | 1.08g | 60.75g | 92% |
| Polyunsaturated fat | 0.676g | 7.92g | 48% |
| Vitamin B1 | 0.115mg | 0.643mg | 44% |
| Iron | 1.96mg | 4.7mg | 34% |
| Zinc | 5.96mg | 2.45mg | 32% |
| Vitamin B3 | 6.733mg | 1.8mg | 31% |
| Saturated fat | 0.156g | 4.464g | 20% |
| Phosphorus | 433mg | 290mg | 20% |
| Carbs | 74.9g | 16.7g | 19% |
| Calories | 357kcal | 628kcal | 14% |
| Fiber | 6.2g | 9.7g | 14% |
| Vitamin B6 | 0.391mg | 0.563mg | 13% |
| Vitamin B2 | 0.262mg | 0.113mg | 11% |
| Vitamin K | 1.9µg | 14.2µg | 10% |
| Calcium | 21mg | 114mg | 9% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Potassium | 427mg | 680mg | 7% |
| Folate | 95µg | 113µg | 5% |
| Magnesium | 177mg | 163mg | 3% |
| Vitamin B5 | 1.074mg | 0.918mg | 3% |
| Choline | 35mg | 45.6mg | 2% |
| Selenium | 2.8µg | 2.4µg | 1% |
| Protein | 14.73g | 14.95g | 0% |
| Net carbs | 68.7g | 7g | N/A |
| Sugar | 2.5g | 4.34g | N/A |
| Starch | 0.48g | 0% | |
| Sodium | 7mg | 0mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.179mg | 0.193mg | 0% |
| Threonine | 0.469mg | 0.497mg | 0% |
| Isoleucine | 0.618mg | 0.545mg | 0% |
| Leucine | 1.018mg | 1.063mg | 0% |
| Lysine | 0.629mg | 0.42mg | 0% |
| Methionine | 0.438mg | 0.221mg | 0% |
| Phenylalanine | 0.721mg | 0.663mg | 0% |
| Valine | 0.858mg | 0.701mg | 0% |
| Histidine | 0.384mg | 0.432mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
| Contains more CarbsCarbs | +348.5% |
| Contains more WaterWater | +46.1% |
| Contains more FatsFats | +5525% |
| Contains more OtherOther | +49.7% |
~equal in
Protein
~14.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
4.464 g
Monounsaturated fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 g
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +28611.9% |
| Contains more Poly. FatPolyunsaturated fat | +1071.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.48 g
Sucrose:
4.2 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +526.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g