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  6. Wild rice raw vs. Pecan pie

Wild rice raw vs. Pecan pie — In-Depth Nutrition Comparison

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Summary of differences between wild rice raw and pecan pie

  • Pecan pie has less phosphorus, zinc, vitamin B3, magnesium, copper, manganese, vitamin B6, and folate than wild rice raw.
  • Wild rice raw covers your daily need for phosphorus, 48% more than pecan pie.
  • Wild rice raw has 8 times more vitamin B3 than pecan pie. While wild rice raw has 6.733mg of vitamin B3, pecan pie has only 0.847mg.
  • Wild rice raw has less saturated fat.

These are the specific foods used in this comparison Wild rice, raw and Pie, pecan, prepared from recipe.

Infographic

Wild rice raw vs Pecan pie 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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +221.1%
Contains more IronIron +32.4%
Contains more CopperCopper +148.3%
Contains more ZincZinc +484.3%
Contains more PhosphorusPhosphorus +360.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +86.7%
Contains more CalciumCalcium +52.4%
Contains more SeleniumSelenium +328.6%

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B3Vitamin B3 +694.9%
Contains more Vitamin B5Vitamin B5 +124.2%
Contains more Vitamin B6Vitamin B6 +551.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +265.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin B1Vitamin B1 +63.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pecan pie DV% diff.
Phosphorus 433mg 94mg 48%
Zinc 5.96mg 1.02mg 45%
Vitamin B3 6.733mg 0.847mg 37%
Magnesium 177mg 26mg 36%
Copper 0.524mg 0.211mg 35%
Polyunsaturated fat 0.676g 5.71g 34%
Fats 1.08g 22.2g 32%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.159g 11.181g 28%
Manganese 1.329mg 0.712mg 27%
Fiber 6.2g 25%
Vitamin B6 0.391mg 0.06mg 25%
Protein 14.73g 4.9g 20%
Folate 95µg 26µg 17%
Saturated fat 0.156g 3.989g 17%
Selenium 2.8µg 12µg 17%
Vitamin B5 1.074mg 0.479mg 12%
Sodium 7mg 262mg 11%
Potassium 427mg 133mg 9%
Vitamin A 1µg 82µg 9%
Carbs 74.9g 52.2g 8%
Vitamin B12 0µg 0.17µg 7%
Vitamin B1 0.115mg 0.188mg 6%
Choline 35mg 6%
Iron 1.96mg 1.48mg 6%
Vitamin B2 0.262mg 0.18mg 6%
Vitamin E 0.82mg 5%
Calories 357kcal 412kcal 3%
Vitamin K 1.9µg 2%
Calcium 21mg 32mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 68.7g 52.2g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.069mg 0%
Threonine 0.469mg 0.189mg 0%
Isoleucine 0.618mg 0.223mg 0%
Leucine 1.018mg 0.372mg 0%
Lysine 0.629mg 0.248mg 0%
Methionine 0.438mg 0.125mg 0%
Phenylalanine 0.721mg 0.25mg 0%
Valine 0.858mg 0.255mg 0%
Histidine 0.384mg 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +200.6%
Contains more CarbsCarbs +43.5%
Contains more OtherOther +27.5%
Contains more FatsFats +1955.6%
Contains more WaterWater +151.3%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +6932.1%
Contains more Poly. FatPolyunsaturated fat +744.7%

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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.