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  6. Wild rice raw vs. Peanut

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

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A recap on the differences between wild rice raw and peanuts

  • Peanuts are higher than wild rice raw in fats, copper, vitamin E, vitamin B1, folate, vitamin B3, iron, protein, and manganese.
  • Peanuts cover your daily fats needs 74% more than wild rice raw.
  • The amount of saturated fat in wild rice raw is lower.
  • The glycemic index of peanuts is lower.

Food varieties used in this article are Wild rice, raw and Peanuts, all types, raw.

Infographic

Wild rice raw vs Peanut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Peanut
Peanut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more ZincZinc +82.3%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -61.1%
Contains more CalciumCalcium +338.1%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +133.7%
Contains more CopperCopper +118.3%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +157.1%
~equal in Magnesium ~168mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Peanut
Peanut
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.1%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +915.9%
Contains more Vitamin B1Vitamin B1 +456.5%
Contains more Vitamin B3Vitamin B3 +79.2%
Contains more Vitamin B5Vitamin B5 +64.5%
Contains more FolateFolate +152.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Peanut DV% diff.
Polyunsaturated fat 0.676g 15.558g 99%
Fats 1.08g 49.24g 74%
Copper 0.524mg 1.144mg 69%
Monounsaturated fat 0.159g 24.426g 61%
Vitamin E 0.82mg 8.33mg 50%
Vitamin B1 0.115mg 0.64mg 44%
Folate 95µg 240µg 36%
Iron 1.96mg 4.58mg 33%
Vitamin B3 6.733mg 12.066mg 33%
Saturated fat 0.156g 6.279g 28%
Manganese 1.329mg 1.934mg 26%
Zinc 5.96mg 3.27mg 24%
Protein 14.73g 25.8g 22%
Carbs 74.9g 16.13g 20%
Vitamin B5 1.074mg 1.767mg 14%
Calories 357kcal 567kcal 11%
Vitamin B2 0.262mg 0.135mg 10%
Fiber 6.2g 8.5g 9%
Potassium 427mg 705mg 8%
Phosphorus 433mg 376mg 8%
Selenium 2.8µg 7.2µg 8%
Calcium 21mg 92mg 7%
Vitamin B6 0.391mg 0.348mg 3%
Choline 35mg 52.5mg 3%
Magnesium 177mg 168mg 2%
Vitamin K 1.9µg 0µg 2%
Protein per 100 calories 4.1g 4.6g N/A
Calories per 10 g protein 242kcal 220kcal N/A
Weight per 100 calories 28g 18g N/A
Unsaturated / Saturated Fat ratio 5.4 6.4 N/A
Net carbs 68.7g 7.63g N/A
Sugar 2.5g 4.72g N/A
Sodium 7mg 18mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.25mg 0%
Threonine 0.469mg 0.883mg 0%
Isoleucine 0.618mg 0.907mg 0%
Leucine 1.018mg 1.672mg 0%
Lysine 0.629mg 0.926mg 0%
Methionine 0.438mg 0.317mg 0%
Phenylalanine 0.721mg 1.377mg 0%
Valine 0.858mg 1.082mg 0%
Histidine 0.384mg 0.652mg 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
Peanut
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +364.4%
Contains more WaterWater +19.4%
Contains more ProteinProtein +75.2%
Contains more FatsFats +4459.3%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +15262.3%
Contains more Poly. FatPolyunsaturated fat +2201.5%

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.