Wild rice raw vs. Penne — In-Depth Nutrition Comparison
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The main differences between wild rice raw and penne
- Wild rice raw is richer in phosphorus, zinc, magnesium, iron, fiber, and potassium, yet penne is richer in calcium and monounsaturated fat.
- Daily need coverage for phosphorus for wild rice raw is 45% higher.
- Wild rice raw contains 6 times more magnesium than penne. Wild rice raw contains 177mg of magnesium, while penne contains 30mg.
- Wild rice raw contains less saturated fat.
- Penne has a lower glycemic index than wild rice raw.
Food types used in this article are Wild rice, raw and KASHI Three Cheese Penne, frozen, unprepared.
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.
| Contains more MagnesiumMagnesium | +490% |
| Contains more PotassiumPotassium | +250% |
| Contains more IronIron | +145% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +441.8% |
| Contains more PhosphorusPhosphorus | +266.9% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +323.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
| Contains more ProteinProtein | +158.4% |
| Contains more CarbsCarbs | +345.8% |
| Contains more OtherOther | +39.1% |
| Contains more FatsFats | +270.4% |
| Contains more WaterWater | +833% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Poly. FatPolyunsaturated fat | +69% |
| Contains more Mono. FatMonounsaturated fat | +528.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.524mg | 58% | |
| Manganese | 1.329mg | 58% | |
| Phosphorus | 433mg | 118mg | 45% |
| Zinc | 5.96mg | 1.1mg | 44% |
| Vitamin B3 | 6.733mg | 42% | |
| Magnesium | 177mg | 30mg | 35% |
| Vitamin B6 | 0.391mg | 30% | |
| Folate | 95µg | 24% | |
| Vitamin B5 | 1.074mg | 21% | |
| Vitamin B2 | 0.262mg | 20% | |
| Carbs | 74.9g | 16.8g | 19% |
| Protein | 14.73g | 5.7g | 18% |
| Iron | 1.96mg | 0.8mg | 15% |
| Fiber | 6.2g | 2.7g | 14% |
| Calories | 357kcal | 126kcal | 12% |
| Saturated fat | 0.156g | 2.3g | 10% |
| Vitamin B1 | 0.115mg | 10% | |
| Sodium | 7mg | 248mg | 10% |
| Potassium | 427mg | 122mg | 9% |
| Calcium | 21mg | 89mg | 7% |
| Choline | 35mg | 6% | |
| Vitamin E | 0.82mg | 5% | |
| Selenium | 2.8µg | 5% | |
| Fats | 1.08g | 4g | 4% |
| Cholesterol | 0mg | 12mg | 4% |
| Vitamin K | 1.9µg | 2% | |
| Monounsaturated fat | 0.159g | 1g | 2% |
| Polyunsaturated fat | 0.676g | 0.4g | 2% |
| Net carbs | 68.7g | 14.1g | N/A |
| Sugar | 2.5g | 1.9g | N/A |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0.2g | N/A | |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
0%
Minerals Daily Need Coverage Score
96%
20%
Comparison summary
Which food is lower in Cholesterol?
Wild rice raw is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 2.144g)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Penne is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 14)
Which food is cheaper?
?
The foods are relatively equal in price ($)