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

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A recap on differences between wild rice raw and parsley

  • Wild rice raw is higher in phosphorus, manganese, zinc, copper, vitamin B3, and magnesium, yet parsley is higher in vitamin K, vitamin A, vitamin C, and iron.
  • Parsley covers your daily vitamin K needs 1365% more than wild rice raw.
  • Wild rice raw contains 8 times more manganese than parsley. While wild rice raw contains 1.329mg of manganese, parsley contains only 0.16mg.
  • The glycemic index of parsley is lower.

Food varieties used in this article are Wild rice, raw and Parsley, fresh.

Infographic

Wild rice raw vs Parsley 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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more MagnesiumMagnesium +254%
Contains more CopperCopper +251.7%
Contains more ZincZinc +457%
Contains more PhosphorusPhosphorus +646.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +730.6%
Contains more SeleniumSelenium +2700%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +29.7%
Contains more IronIron +216.3%

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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin B1Vitamin B1 +33.7%
Contains more Vitamin B2Vitamin B2 +167.3%
Contains more Vitamin B3Vitamin B3 +412.8%
Contains more Vitamin B5Vitamin B5 +168.5%
Contains more Vitamin B6Vitamin B6 +334.4%
Contains more CholineCholine +173.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42000%
Contains more Vitamin KVitamin K +86215.8%
Contains more FolateFolate +60%
~equal in Vitamin E ~0.75mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more ProteinProtein +396%
Contains more FatsFats +36.7%
Contains more CarbsCarbs +1083.3%
Contains more WaterWater +1030.3%
Contains more OtherOther +43.8%

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
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Poly. FatPolyunsaturated fat +445.2%
Contains less Sat. FatSaturated fat -15.4%
Contains more Mono. FatMonounsaturated fat +85.5%

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 Parsley
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Parsley DV% diff.
Vitamin K 1.9µg 1640µg 1365%
Vitamin C 0mg 133mg 148%
Phosphorus 433mg 58mg 54%
Iron 1.96mg 6.2mg 53%
Manganese 1.329mg 0.16mg 51%
Vitamin A 1µg 421µg 47%
Zinc 5.96mg 1.07mg 44%
Copper 0.524mg 0.149mg 42%
Vitamin B3 6.733mg 1.313mg 34%
Magnesium 177mg 50mg 30%
Protein 14.73g 2.97g 24%
Carbs 74.9g 6.33g 23%
Vitamin B6 0.391mg 0.09mg 23%
Calories 357kcal 36kcal 16%
Folate 95µg 152µg 14%
Vitamin B5 1.074mg 0.4mg 13%
Vitamin B2 0.262mg 0.098mg 13%
Calcium 21mg 138mg 12%
Fiber 6.2g 3.3g 12%
Selenium 2.8µg 0.1µg 5%
Potassium 427mg 554mg 4%
Choline 35mg 12.8mg 4%
Polyunsaturated fat 0.676g 0.124g 4%
Vitamin B1 0.115mg 0.086mg 2%
Sodium 7mg 56mg 2%
Fats 1.08g 0.79g 0%
Net carbs 68.7g 3.03g N/A
Sugar 2.5g 0.85g N/A
Vitamin E 0.82mg 0.75mg 0%
Saturated fat 0.156g 0.132g 0%
Monounsaturated fat 0.159g 0.295g 0%
Tryptophan 0.179mg 0.045mg 0%
Threonine 0.469mg 0.122mg 0%
Isoleucine 0.618mg 0.118mg 0%
Leucine 1.018mg 0.204mg 0%
Lysine 0.629mg 0.181mg 0%
Methionine 0.438mg 0.042mg 0%
Phenylalanine 0.721mg 0.145mg 0%
Valine 0.858mg 0.172mg 0%
Histidine 0.384mg 0.061mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Parsley
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
379%
Parsley
Minerals Daily Need Coverage Score
96%
Wild rice raw
49%
Parsley

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 49mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.3)
Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated fat?
Parsley
Parsley is lower in Saturated fat (difference - 0.024g)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.