Wild rice raw vs. Oregano — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and oregano
- Wild rice raw is higher in phosphorus, yet oregano is higher in vitamin K, iron, manganese, calcium, fiber, vitamin E, vitamin B6, folate, and vitamin A.
- Oregano covers your daily vitamin K needs 516% more than wild rice raw.
- Wild rice raw contains 3 times more phosphorus than oregano. While wild rice raw contains 433mg of phosphorus, oregano contains only 148mg.
- The glycemic index of oregano is lower.
Food varieties used in this article are Wild rice, raw and Spices, oregano, dried.
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.
| Contains more ZincZinc | +121.6% |
| Contains more PhosphorusPhosphorus | +192.6% |
| Contains less SodiumSodium | -72% |
| Contains more MagnesiumMagnesium | +52.5% |
| Contains more CalciumCalcium | +7504.8% |
| Contains more PotassiumPotassium | +195.1% |
| Contains more IronIron | +1777.6% |
| Contains more CopperCopper | +20.8% |
| Contains more ManganeseManganese | +275.5% |
| Contains more SeleniumSelenium | +60.7% |
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 B3Vitamin B3 | +45.1% |
| Contains more Vitamin B5Vitamin B5 | +16.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +8400% |
| Contains more Vitamin EVitamin E | +2126.8% |
| Contains more Vitamin B1Vitamin B1 | +53.9% |
| Contains more Vitamin B2Vitamin B2 | +101.5% |
| Contains more Vitamin B6Vitamin B6 | +167% |
| Contains more Vitamin KVitamin K | +32621.1% |
| Contains more FolateFolate | +149.5% |
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:
9 g
Fats:
4.28 g
Carbs:
68.92 g
Water:
9.93 g
Other:
7.87 g
| Contains more ProteinProtein | +63.7% |
| Contains more FatsFats | +296.3% |
| Contains more WaterWater | +28% |
| Contains more OtherOther | +414.4% |
~equal in
Carbs
~68.92g
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
1.551 g
Monounsaturated fat:
Mono. Fat
0.716 g
Polyunsaturated fat:
Poly. Fat
1.369 g
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Mono. FatMonounsaturated fat | +350.3% |
| Contains more Poly. FatPolyunsaturated fat | +102.5% |
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 g
Sucrose:
0.91 g
Glucose:
1.9 g
Fructose:
1.13 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.15 g
| Contains more SucroseSucrose | +35.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 1.9µg | 621.7µg | 517% |
| Iron | 1.96mg | 36.8mg | 436% |
| Manganese | 1.329mg | 4.99mg | 159% |
| Calcium | 21mg | 1597mg | 158% |
| Fiber | 6.2g | 42.5g | 145% |
| Vitamin E | 0.82mg | 18.26mg | 116% |
| Vitamin B6 | 0.391mg | 1.044mg | 50% |
| Phosphorus | 433mg | 148mg | 41% |
| Folate | 95µg | 237µg | 36% |
| Zinc | 5.96mg | 2.69mg | 30% |
| Potassium | 427mg | 1260mg | 25% |
| Magnesium | 177mg | 270mg | 22% |
| Vitamin B2 | 0.262mg | 0.528mg | 20% |
| Vitamin B3 | 6.733mg | 4.64mg | 13% |
| Copper | 0.524mg | 0.633mg | 12% |
| Protein | 14.73g | 9g | 11% |
| Vitamin A | 1µg | 85µg | 9% |
| Saturated fat | 0.156g | 1.551g | 6% |
| Polyunsaturated fat | 0.676g | 1.369g | 5% |
| Calories | 357kcal | 265kcal | 5% |
| Fats | 1.08g | 4.28g | 5% |
| Vitamin B1 | 0.115mg | 0.177mg | 5% |
| Vitamin B5 | 1.074mg | 0.921mg | 3% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Selenium | 2.8µg | 4.5µg | 3% |
| Carbs | 74.9g | 68.92g | 2% |
| Fructose | 1.13g | 1% | |
| Sodium | 7mg | 25mg | 1% |
| Monounsaturated fat | 0.159g | 0.716g | 1% |
| Net carbs | 68.7g | 26.42g | N/A |
| Sugar | 2.5g | 4.09g | N/A |
| Choline | 35mg | 32.3mg | 0% |
| Tryptophan | 0.179mg | 0.203mg | 0% |
| Threonine | 0.469mg | 0.322mg | 0% |
| Isoleucine | 0.618mg | 0.441mg | 0% |
| Leucine | 1.018mg | 0.78mg | 0% |
| Lysine | 0.629mg | 0.5mg | 0% |
| Methionine | 0.438mg | 0.127mg | 0% |
| Phenylalanine | 0.721mg | 0.449mg | 0% |
| Valine | 0.858mg | 0.585mg | 0% |
| Histidine | 0.384mg | 0.144mg | 0% |
| Omega-3 - ALA | 0.621g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
208%
Minerals Daily Need Coverage Score
96%
319%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 1.395g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)