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  6. Wild rice raw vs. Olive

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

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Differences between wild rice raw and olive

  • Olive contains less phosphorus, manganese, zinc, vitamin B3, magnesium, copper, vitamin B6, folate, and vitamin B5 than wild rice raw.
  • Wild rice raw's daily need coverage for phosphorus is 61% higher.
  • The amount of sodium in wild rice raw is lower.

The food types used in this comparison are Wild rice, raw and Olives, ripe, canned (small-extra large).

Infographic

Wild rice raw vs Olive 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.
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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +4325%
Contains more PotassiumPotassium +5237.5%
Contains more CopperCopper +108.8%
Contains more ZincZinc +2609.1%
Contains more PhosphorusPhosphorus +14333.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +6545%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +319%
Contains more IronIron +68.4%

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%
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +3733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +18097.3%
Contains more Vitamin B5Vitamin B5 +7060%
Contains more Vitamin B6Vitamin B6 +4244.4%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +239.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +101.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Olive DV% diff.
Phosphorus 433mg 3mg 61%
Manganese 1.329mg 0.02mg 57%
Zinc 5.96mg 0.22mg 52%
Vitamin B3 6.733mg 0.037mg 42%
Magnesium 177mg 4mg 41%
Sodium 7mg 735mg 32%
Copper 0.524mg 0.251mg 30%
Vitamin B6 0.391mg 0.009mg 29%
Protein 14.73g 0.84g 28%
Folate 95µg 0µg 24%
Carbs 74.9g 6.26g 23%
Vitamin B5 1.074mg 0.015mg 21%
Vitamin B2 0.262mg 0mg 20%
Monounsaturated fat 0.159g 7.888g 19%
Iron 1.96mg 3.3mg 17%
Fats 1.08g 10.68g 15%
Fiber 6.2g 3.2g 12%
Potassium 427mg 8mg 12%
Calories 357kcal 115kcal 12%
Vitamin B1 0.115mg 0.003mg 9%
Calcium 21mg 88mg 7%
Vitamin E 0.82mg 1.65mg 6%
Saturated fat 0.156g 1.415g 6%
Choline 35mg 10.3mg 4%
Selenium 2.8µg 0.9µg 3%
Polyunsaturated fat 0.676g 0.911g 2%
Vitamin A 1µg 20µg 2%
Vitamin C 0mg 0.9mg 1%
Net carbs 68.7g 3.06g N/A
Sugar 2.5g 0g N/A
Vitamin K 1.9µg 1.4µg 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0.026mg 0%
Isoleucine 0.618mg 0.031mg 0%
Leucine 1.018mg 0.05mg 0%
Lysine 0.629mg 0.032mg 0%
Methionine 0.438mg 0.012mg 0%
Phenylalanine 0.721mg 0.029mg 0%
Valine 0.858mg 0.038mg 0%
Histidine 0.384mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1653.6%
Contains more CarbsCarbs +1096.5%
Contains more FatsFats +888.9%
Contains more WaterWater +930.8%
Contains more OtherOther +45.8%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +4861%
Contains more Poly. FatPolyunsaturated fat +34.8%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.