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  6. Wild rice raw vs. Peanut butter

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

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What are the main differences between wild rice raw and peanut butter?

  • Wild rice raw is richer in zinc, phosphorus, copper, and vitamin B2, while peanut butter is higher in vitamin E, vitamin B3, manganese, and choline.
  • Peanut butter's daily need coverage for vitamin E is 55% higher.
  • Peanut butter has 2 times less Zinc than wild rice raw. Wild rice raw has 5.96mg of Zinc, while peanut butter has 2.51mg.
  • Wild rice raw is lower in saturated Fat.
  • Wild rice raw has a higher glycemic index (57) than peanut butter (14).

We used Wild rice, raw and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Wild rice raw vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more IronIron +12.6%
Contains more CopperCopper +24.2%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -58.8%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +30.7%
Contains more ManganeseManganese +25.3%
Contains more SeleniumSelenium +46.4%
~equal in Magnesium ~168mg

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% 1.1% 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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin EVitamin E +1009.8%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more CholineCholine +80%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.137mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +235.7%
Contains more WaterWater +530.9%
Contains more ProteinProtein +50.8%
Contains more FatsFats +4655.6%
Contains more OtherOther +88.9%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -98.5%
Contains more Mono. FatMonounsaturated Fat +16215.1%
Contains more Poly. FatPolyunsaturated fat +1754.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1429.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Peanut butter Opinion
Calories 357kcal 598kcal Peanut butter
Protein 14.73g 22.21g Peanut butter
Fats 1.08g 51.36g Peanut butter
Net carbs 68.7g 17.31g Wild rice raw
Carbs 74.9g 22.31g Wild rice raw
Magnesium 177mg 168mg Wild rice raw
Calcium 21mg 49mg Peanut butter
Potassium 427mg 558mg Peanut butter
Iron 1.96mg 1.74mg Wild rice raw
Sugar 2.5g 10.49g Wild rice raw
Fiber 6.2g 5g Wild rice raw
Copper 0.524mg 0.422mg Wild rice raw
Zinc 5.96mg 2.51mg Wild rice raw
Starch 3.56g Peanut butter
Phosphorus 433mg 335mg Wild rice raw
Sodium 7mg 17mg Wild rice raw
Vitamin A 19IU 0IU Wild rice raw
Vitamin A 1µg 0µg Wild rice raw
Vitamin E 0.82mg 9.1mg Peanut butter
Manganese 1.329mg 1.665mg Peanut butter
Selenium 2.8µg 4.1µg Peanut butter
Vitamin B1 0.115mg 0.15mg Peanut butter
Vitamin B2 0.262mg 0.192mg Wild rice raw
Vitamin B3 6.733mg 13.112mg Peanut butter
Vitamin B5 1.074mg 1.137mg Peanut butter
Vitamin B6 0.391mg 0.441mg Peanut butter
Vitamin K 1.9µg 0.3µg Wild rice raw
Folate 95µg 87µg Wild rice raw
Trans Fat 0.075g Wild rice raw
Choline 35mg 63mg Peanut butter
Saturated Fat 0.156g 10.325g Wild rice raw
Monounsaturated Fat 0.159g 25.941g Peanut butter
Polyunsaturated fat 0.676g 12.535g Peanut butter
Tryptophan 0.179mg 0.231mg Peanut butter
Threonine 0.469mg 0.525mg Peanut butter
Isoleucine 0.618mg 0.616mg Wild rice raw
Leucine 1.018mg 1.546mg Peanut butter
Lysine 0.629mg 0.681mg Peanut butter
Methionine 0.438mg 0.265mg Wild rice raw
Phenylalanine 0.721mg 1.202mg Peanut butter
Valine 0.858mg 0.782mg Wild rice raw
Histidine 0.384mg 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
96%
Wild rice raw
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 7.99g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 10.169g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 43)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.