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  6. Wild rice raw vs. Onion

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

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Significant differences between wild rice raw and onions

  • The amount of phosphorus, copper, zinc, manganese, vitamin B3, magnesium, iron, vitamin B6, vitamin B5, and folate in wild rice raw is higher than in onions.
  • Wild rice raw covers your daily phosphorus needs 58% more than onions.
  • Onions have 58 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while onions have 0.116mg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of onions is 15.

Specific food types used in this comparison are Wild rice, raw and Onions, raw.

Infographic

Wild rice raw vs Onion 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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +1670%
Contains more PotassiumPotassium +192.5%
Contains more IronIron +833.3%
Contains more CopperCopper +1243.6%
Contains more ZincZinc +3405.9%
Contains more PhosphorusPhosphorus +1393.1%
Contains more ManganeseManganese +930.2%
Contains more SeleniumSelenium +460%
Contains less SodiumSodium -42.9%
~equal in Calcium ~23mg

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%
Onion
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +870.4%
Contains more Vitamin B3Vitamin B3 +5704.3%
Contains more Vitamin B5Vitamin B5 +773.2%
Contains more Vitamin B6Vitamin B6 +225.8%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +400%
Contains more CholineCholine +473.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Onion DV% diff.
Phosphorus 433mg 29mg 58%
Copper 0.524mg 0.039mg 54%
Zinc 5.96mg 0.17mg 53%
Manganese 1.329mg 0.129mg 52%
Vitamin B3 6.733mg 0.116mg 41%
Magnesium 177mg 10mg 40%
Protein 14.73g 1.1g 27%
Carbs 74.9g 9.34g 22%
Iron 1.96mg 0.21mg 22%
Vitamin B6 0.391mg 0.12mg 21%
Folate 95µg 19µg 19%
Vitamin B5 1.074mg 0.123mg 19%
Vitamin B2 0.262mg 0.027mg 18%
Fiber 6.2g 1.7g 18%
Calories 357kcal 40kcal 16%
Vitamin C 0mg 7.4mg 8%
Potassium 427mg 146mg 8%
Vitamin B1 0.115mg 0.046mg 6%
Vitamin E 0.82mg 0.02mg 5%
Choline 35mg 6.1mg 5%
Polyunsaturated fat 0.676g 0.017g 4%
Selenium 2.8µg 0.5µg 4%
Fats 1.08g 0.1g 2%
Fructose 1.29g 2%
Vitamin K 1.9µg 0.4µg 1%
Saturated fat 0.156g 0.042g 1%
Net carbs 68.7g 7.64g N/A
Calcium 21mg 23mg 0%
Sugar 2.5g 4.24g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.013g 0%
Tryptophan 0.179mg 0.014mg 0%
Threonine 0.469mg 0.021mg 0%
Isoleucine 0.618mg 0.014mg 0%
Leucine 1.018mg 0.025mg 0%
Lysine 0.629mg 0.039mg 0%
Methionine 0.438mg 0.002mg 0%
Phenylalanine 0.721mg 0.025mg 0%
Valine 0.858mg 0.021mg 0%
Histidine 0.384mg 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1239.1%
Contains more FatsFats +980%
Contains more CarbsCarbs +701.9%
Contains more OtherOther +337.1%
Contains more WaterWater +1048.3%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +1123.1%
Contains more Poly. FatPolyunsaturated fat +3876.5%
Contains less Sat. FatSaturated fat -73.1%

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
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +47.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.