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

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How are wild rice raw and omelette different?

  • Wild rice raw is richer in manganese, copper, zinc, vitamin B3, magnesium, and phosphorus, while omelette is higher in selenium, choline, and vitamin B12.
  • Omelette covers your daily need for cholesterol, 104% more than wild rice raw.
  • Wild rice raw contains 105 times more vitamin B3 than omelette. Wild rice raw contains 6.733mg of vitamin B3, while omelette contains 0.064mg.
  • Wild rice raw has a higher glycemic index (57) than omelette (0).

Wild rice, raw and Egg, whole, cooked, omelet types were used in this article.

Infographic

Wild rice raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +1509.1%
Contains more PotassiumPotassium +265%
Contains more IronIron +32.4%
Contains more CopperCopper +731.7%
Contains more ZincZinc +446.8%
Contains more PhosphorusPhosphorus +159.3%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +5437.5%
Contains more CalciumCalcium +128.6%
Contains more SeleniumSelenium +821.4%

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%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +238.2%
Contains more Vitamin B3Vitamin B3 +10420.3%
Contains more Vitamin B6Vitamin B6 +173.4%
Contains more FolateFolate +143.6%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin EVitamin E +57.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136.8%
Contains more CholineCholine +607.4%
~equal in Vitamin C ~0mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +39.4%
Contains more CarbsCarbs +11603.1%
Contains more OtherOther +53%
Contains more FatsFats +979.6%
Contains more WaterWater +881.1%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +2945.9%
Contains more Poly. FatPolyunsaturated fat +301.2%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Omelette
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Wild rice raw Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Manganese 1.329mg 0.024mg 57%
Copper 0.524mg 0.063mg 51%
Zinc 5.96mg 1.09mg 44%
Selenium 2.8µg 25.8µg 42%
Vitamin B3 6.733mg 0.064mg 42%
Magnesium 177mg 11mg 40%
Choline 35mg 247.6mg 39%
Phosphorus 433mg 167mg 38%
Vitamin B12 0µg 0.76µg 32%
Carbs 74.9g 0.64g 25%
Fiber 6.2g 0g 25%
Vitamin A 1µg 172µg 19%
Vitamin B6 0.391mg 0.143mg 19%
Fats 1.08g 11.66g 16%
Folate 95µg 39µg 14%
Saturated fat 0.156g 3.319g 14%
Polyunsaturated fat 0.676g 2.712g 14%
Monounsaturated fat 0.159g 4.843g 12%
Calories 357kcal 154kcal 10%
Vitamin B2 0.262mg 0.386mg 10%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Potassium 427mg 117mg 9%
Protein 14.73g 10.57g 8%
Vitamin B1 0.115mg 0.034mg 7%
Sodium 7mg 155mg 6%
Iron 1.96mg 1.48mg 6%
Vitamin B5 1.074mg 1.289mg 4%
Calcium 21mg 48mg 3%
Vitamin E 0.82mg 1.29mg 3%
Vitamin K 1.9µg 4.5µg 2%
Net carbs 68.7g 0.64g N/A
Sugar 2.5g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.179mg 0.14mg 0%
Threonine 0.469mg 0.467mg 0%
Isoleucine 0.618mg 0.565mg 0%
Leucine 1.018mg 0.913mg 0%
Lysine 0.629mg 0.767mg 0%
Methionine 0.438mg 0.319mg 0%
Phenylalanine 0.721mg 0.572mg 0%
Valine 0.858mg 0.722mg 0%
Histidine 0.384mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wild rice raw
45%
Omelette
Minerals Daily Need Coverage Score
96%
Wild rice raw
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 148mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 3.163g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 2.19g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.