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  6. Wild rice raw vs. Passion fruit

Wild rice raw vs. Passion fruit — In-Depth Nutrition Comparison

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How are wild rice raw and passion fruit different?

  • Wild rice raw is higher in zinc, phosphorus, copper, magnesium, vitamin B3, vitamin B6, and folate; however, passion fruit is richer in vitamin C, vitamin A, and fiber.
  • Daily need coverage for zinc for wild rice raw is 53% higher.
  • Wild rice raw contains 7 times more folate than passion fruit. While wild rice raw contains 95µg of folate, passion fruit contains only 14µg.
  • Passion fruit has a lower glycemic index (16) than wild rice raw (57).

Wild rice, raw and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Wild rice raw vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +510.3%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +22.5%
Contains more CopperCopper +509.3%
Contains more ZincZinc +5860%
Contains more PhosphorusPhosphorus +536.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +366.7%

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.
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +348.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +291%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +578.6%
Contains more CholineCholine +360.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Passion fruit DV% diff.
Manganese 1.329mg 58%
Zinc 5.96mg 0.1mg 53%
Phosphorus 433mg 68mg 52%
Copper 0.524mg 0.086mg 49%
Magnesium 177mg 29mg 35%
Vitamin C 0mg 30mg 33%
Vitamin B3 6.733mg 1.5mg 33%
Protein 14.73g 2.2g 25%
Vitamin B6 0.391mg 0.1mg 22%
Vitamin B5 1.074mg 21%
Folate 95µg 14µg 20%
Carbs 74.9g 23.38g 17%
Fiber 6.2g 10.4g 17%
Calories 357kcal 97kcal 13%
Vitamin B2 0.262mg 0.13mg 10%
Vitamin B1 0.115mg 0mg 10%
Vitamin A 1µg 64µg 7%
Iron 1.96mg 1.6mg 5%
Choline 35mg 7.6mg 5%
Vitamin E 0.82mg 0.02mg 5%
Selenium 2.8µg 0.6µg 4%
Polyunsaturated fat 0.676g 0.411g 2%
Potassium 427mg 348mg 2%
Sodium 7mg 28mg 1%
Calcium 21mg 12mg 1%
Vitamin K 1.9µg 0.7µg 1%
Fats 1.08g 0.7g 1%
Net carbs 68.7g 12.98g N/A
Sugar 2.5g 11.2g N/A
Saturated fat 0.156g 0.059g 0%
Monounsaturated fat 0.159g 0.086g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +569.5%
Contains more FatsFats +54.3%
Contains more CarbsCarbs +220.4%
Contains more OtherOther +93.7%
Contains more WaterWater +839.8%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +84.9%
Contains more Poly. FatPolyunsaturated fat +64.5%
Contains less Sat. FatSaturated fat -62.2%

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.