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  6. Wild rice raw vs. Pancake

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

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Differences between wild rice raw and pancake

  • Wild rice raw has more copper, zinc, manganese, phosphorus, magnesium, vitamin B3, and vitamin B6, while pancake has more selenium and calcium.
  • Wild rice raw's daily need coverage for copper is 53% higher.
  • Pancake contains 11 times less magnesium than wild rice raw. Wild rice raw contains 177mg of magnesium, while pancake contains 16mg.

The food types used in this comparison are Wild rice, raw and Pancakes, plain, prepared from recipe.

Infographic

Wild rice raw vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +1006.3%
Contains more PotassiumPotassium +223.5%
Contains more CopperCopper +969.4%
Contains more ZincZinc +964.3%
Contains more PhosphorusPhosphorus +172.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +564.5%
Contains more CalciumCalcium +942.9%
Contains more SeleniumSelenium +432.1%
~equal in Iron ~1.8mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +329.7%
Contains more Vitamin B5Vitamin B5 +165.2%
Contains more Vitamin B6Vitamin B6 +750%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin B1Vitamin B1 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.281mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pancake DV% diff.
Copper 0.524mg 0.049mg 53%
Manganese 1.329mg 0.2mg 49%
Zinc 5.96mg 0.56mg 49%
Phosphorus 433mg 159mg 39%
Magnesium 177mg 16mg 38%
Vitamin B3 6.733mg 1.567mg 32%
Vitamin B6 0.391mg 0.046mg 27%
Fiber 6.2g 25%
Polyunsaturated fat 0.676g 4.447g 25%
Selenium 2.8µg 14.9µg 22%
Cholesterol 0mg 59mg 20%
Calcium 21mg 219mg 20%
Sodium 7mg 439mg 19%
Protein 14.73g 6.4g 17%
Carbs 74.9g 28.3g 16%
Folate 95µg 38µg 14%
Vitamin B5 1.074mg 0.405mg 13%
Fats 1.08g 9.7g 13%
Vitamin B12 0µg 0.22µg 9%
Potassium 427mg 132mg 9%
Saturated fat 0.156g 2.122g 9%
Calories 357kcal 227kcal 7%
Vitamin B1 0.115mg 0.201mg 7%
Choline 35mg 6%
Vitamin A 1µg 54µg 6%
Monounsaturated fat 0.159g 2.474g 6%
Vitamin E 0.82mg 5%
Vitamin K 1.9µg 2%
Iron 1.96mg 1.8mg 2%
Vitamin B2 0.262mg 0.281mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 68.7g 28.3g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.08mg 0%
Threonine 0.469mg 0.237mg 0%
Isoleucine 0.618mg 0.297mg 0%
Leucine 1.018mg 0.513mg 0%
Lysine 0.629mg 0.321mg 0%
Methionine 0.438mg 0.147mg 0%
Phenylalanine 0.721mg 0.319mg 0%
Valine 0.858mg 0.335mg 0%
Histidine 0.384mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g N/A

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +130.2%
Contains more CarbsCarbs +164.7%
Contains more FatsFats +798.1%
Contains more WaterWater +581.7%
Contains more OtherOther +76.5%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +1456%
Contains more Poly. FatPolyunsaturated fat +557.8%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.