Wild rice raw vs. Macadamia — In-Depth Nutrition Comparison
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How are wild rice raw and macadamia different?
- Wild rice raw is higher in zinc, phosphorus, vitamin B3, folate, and magnesium; however, macadamia is richer in manganese, vitamin B1, copper, and iron.
- Daily need coverage for manganese for macadamia is 122% higher.
- Wild rice raw contains 9 times more folate than macadamia. While wild rice raw contains 95µg of folate, macadamia contains only 11µg.
- Wild rice raw has less saturated fat.
- Macadamia has a lower glycemic index (10) than wild rice raw (57).
Wild rice, raw and Nuts, macadamia nuts, raw are the varieties 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 MagnesiumMagnesium | +36.2% |
| Contains more PotassiumPotassium | +16% |
| Contains more ZincZinc | +358.5% |
| Contains more PhosphorusPhosphorus | +130.3% |
| Contains more CalciumCalcium | +304.8% |
| Contains more IronIron | +88.3% |
| Contains more CopperCopper | +44.3% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +210.8% |
| Contains more SeleniumSelenium | +28.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +51.9% |
| Contains more Vitamin B2Vitamin B2 | +61.7% |
| Contains more Vitamin B3Vitamin B3 | +172.3% |
| Contains more Vitamin B5Vitamin B5 | +41.7% |
| Contains more Vitamin B6Vitamin B6 | +42.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +763.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +939.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 0.159g | 58.877g | 147% |
| Manganese | 1.329mg | 4.131mg | 122% |
| Fats | 1.08g | 75.77g | 115% |
| Vitamin B1 | 0.115mg | 1.195mg | 90% |
| Saturated fat | 0.156g | 12.061g | 54% |
| Zinc | 5.96mg | 1.3mg | 42% |
| Phosphorus | 433mg | 188mg | 35% |
| Vitamin B3 | 6.733mg | 2.473mg | 27% |
| Copper | 0.524mg | 0.756mg | 26% |
| Iron | 1.96mg | 3.69mg | 22% |
| Folate | 95µg | 11µg | 21% |
| Carbs | 74.9g | 13.82g | 20% |
| Calories | 357kcal | 718kcal | 18% |
| Protein | 14.73g | 7.91g | 14% |
| Magnesium | 177mg | 130mg | 11% |
| Fiber | 6.2g | 8.6g | 10% |
| Vitamin B6 | 0.391mg | 0.275mg | 9% |
| Vitamin B2 | 0.262mg | 0.162mg | 8% |
| Calcium | 21mg | 85mg | 6% |
| Vitamin B5 | 1.074mg | 0.758mg | 6% |
| Choline | 35mg | 6% | |
| Polyunsaturated fat | 0.676g | 1.502g | 6% |
| Vitamin E | 0.82mg | 0.54mg | 2% |
| Potassium | 427mg | 368mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin C | 0mg | 1.2mg | 1% |
| Selenium | 2.8µg | 3.6µg | 1% |
| Net carbs | 68.7g | 5.22g | N/A |
| Sugar | 2.5g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 7mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.179mg | 0.067mg | 0% |
| Threonine | 0.469mg | 0.37mg | 0% |
| Isoleucine | 0.618mg | 0.314mg | 0% |
| Leucine | 1.018mg | 0.602mg | 0% |
| Lysine | 0.629mg | 0.018mg | 0% |
| Methionine | 0.438mg | 0.023mg | 0% |
| Phenylalanine | 0.721mg | 0.665mg | 0% |
| Valine | 0.858mg | 0.363mg | 0% |
| Histidine | 0.384mg | 0.195mg | 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:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more ProteinProtein | +86.2% |
| Contains more CarbsCarbs | +442% |
| Contains more WaterWater | +470.6% |
| Contains more OtherOther | +34.2% |
| Contains more FatsFats | +6915.7% |
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
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +36929.6% |
| Contains more Poly. FatPolyunsaturated fat | +122.2% |
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:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +561.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g