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  6. Wild rice raw vs. Pastry

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

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A recap on differences between wild rice raw and pastry

  • Wild rice raw is higher in phosphorus, zinc, copper, magnesium, manganese, vitamin B6, and vitamin B5, yet pastry is higher in selenium and vitamin B1.
  • Wild rice raw covers your daily phosphorus needs 53% more than pastry.
  • The amount of saturated fat in wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Puff pastry, frozen, ready-to-bake.

Infographic

Wild rice raw vs Pastry 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%
Pastry
Pastry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +1006.3%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +600%
Contains more CopperCopper +359.6%
Contains more ZincZinc +1024.5%
Contains more PhosphorusPhosphorus +621.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +172.3%
Contains more IronIron +30.6%
Contains more SeleniumSelenium +764.3%

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%
Pastry
Pastry
2
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.9%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1761.9%
Contains more FolateFolate +21.8%
Contains more CholineCholine +446.9%
Contains more Vitamin B1Vitamin B1 +246.1%
Contains more Vitamin KVitamin K +747.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.283mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pastry DV% diff.
Fats 1.08g 38.1g 57%
Monounsaturated fat 0.159g 21.597g 54%
Phosphorus 433mg 60mg 53%
Zinc 5.96mg 0.53mg 49%
Copper 0.524mg 0.114mg 46%
Saturated fat 0.156g 9.643g 43%
Selenium 2.8µg 24.2µg 39%
Magnesium 177mg 16mg 38%
Manganese 1.329mg 0.488mg 37%
Vitamin B6 0.391mg 0.021mg 28%
Polyunsaturated fat 0.676g 4.894g 28%
Vitamin B1 0.115mg 0.398mg 24%
Vitamin B5 1.074mg 0mg 21%
Fiber 6.2g 1.5g 19%
Vitamin B3 6.733mg 4.168mg 16%
Protein 14.73g 7.3g 15%
Vitamin K 1.9µg 16.1µg 12%
Potassium 427mg 61mg 11%
Sodium 7mg 249mg 11%
Calories 357kcal 551kcal 10%
Carbs 74.9g 45.1g 10%
Iron 1.96mg 2.56mg 8%
Choline 35mg 6.4mg 5%
Folate 95µg 78µg 4%
Vitamin B2 0.262mg 0.283mg 2%
Vitamin E 0.82mg 0.54mg 2%
Calcium 21mg 10mg 1%
Net carbs 68.7g 43.6g N/A
Sugar 2.5g 0.74g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.085mg 0%
Threonine 0.469mg 0.196mg 0%
Isoleucine 0.618mg 0.272mg 0%
Leucine 1.018mg 0.508mg 0%
Lysine 0.629mg 0.142mg 0%
Methionine 0.438mg 0.129mg 0%
Phenylalanine 0.721mg 0.362mg 0%
Valine 0.858mg 0.308mg 0%
Histidine 0.384mg 0.156mg 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
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +101.8%
Contains more CarbsCarbs +66.1%
Contains more OtherOther +53%
Contains more FatsFats +3427.8%
~equal in Water ~8.5g

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
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +13483%
Contains more Poly. FatPolyunsaturated fat +624%

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.