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  6. Wild rice raw vs. Pea soup

Wild rice raw vs. Pea soup — In-Depth Nutrition Comparison

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What are the differences between wild rice raw and pea soup?

  • The amount of phosphorus, zinc, manganese, copper, vitamin B3, magnesium, vitamin B6, folate, vitamin B5, and vitamin B2 in wild rice raw is higher than in pea soup.
  • Wild rice raw's daily need coverage for phosphorus is 55% more.
  • Pea soup contains 95 times less folate than wild rice raw. Wild rice raw contains 95µg of folate, while pea soup contains 1µg.

We used Wild rice, raw and Soup, pea, green, canned, prepared with equal volume water types in this article.

Infographic

Wild rice raw vs Pea soup 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% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +1080%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +501.4%
Contains more IronIron +168.5%
Contains more CopperCopper +258.9%
Contains more ZincZinc +831.3%
Contains more PhosphorusPhosphorus +821.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +442.4%
Contains more SeleniumSelenium +28.6%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +948%
Contains more Vitamin B3Vitamin B3 +1357.4%
Contains more Vitamin B5Vitamin B5 +2091.8%
Contains more Vitamin B6Vitamin B6 +1855%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +9400%
Contains more CholineCholine +165.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pea soup DV% diff.
Phosphorus 433mg 47mg 55%
Zinc 5.96mg 0.64mg 48%
Manganese 1.329mg 0.245mg 47%
Copper 0.524mg 0.146mg 42%
Magnesium 177mg 15mg 39%
Vitamin B3 6.733mg 0.462mg 39%
Vitamin B6 0.391mg 0.02mg 29%
Folate 95µg 1µg 24%
Protein 14.73g 3.2g 23%
Carbs 74.9g 9.88g 22%
Vitamin B5 1.074mg 0.049mg 21%
Vitamin B2 0.262mg 0.025mg 18%
Fiber 6.2g 1.9g 17%
Calories 357kcal 61kcal 15%
Iron 1.96mg 0.73mg 15%
Sodium 7mg 336mg 14%
Potassium 427mg 71mg 10%
Vitamin B1 0.115mg 0.04mg 6%
Vitamin E 0.82mg 0.09mg 5%
Polyunsaturated fat 0.676g 0.142g 4%
Choline 35mg 13.2mg 4%
Saturated fat 0.156g 0.524g 2%
Vitamin K 1.9µg 0.2µg 1%
Selenium 2.8µg 3.6µg 1%
Monounsaturated fat 0.159g 0.372g 1%
Vitamin C 0mg 0.6mg 1%
Calcium 21mg 12mg 1%
Fats 1.08g 1.09g 0%
Net carbs 68.7g 7.98g N/A
Sugar 2.5g 3.19g N/A
Vitamin A 1µg 3µg 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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +360.3%
Contains more CarbsCarbs +658.1%
Contains more OtherOther +19.5%
Contains more WaterWater +989.6%
~equal in Fats ~1.09g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Poly. FatPolyunsaturated fat +376.1%
Contains more Mono. FatMonounsaturated fat +134%

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.