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  6. Wild rice raw vs. Peppermint

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

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Important differences between wild rice raw and peppermint

  • Wild rice raw has more phosphorus, zinc, vitamin B3, magnesium, copper, and vitamin B6; however, peppermint has more vitamin A, iron, vitamin C, and calcium.
  • Peppermint's daily need coverage for vitamin A is 85% more.
  • Wild rice raw has 6 times more phosphorus than peppermint. Wild rice raw has 433mg of phosphorus, while peppermint has 73mg.
  • Peppermint has a higher glycemic index than wild rice raw.

The food varieties used in the comparison are Wild rice, raw and Peppermint, fresh.

Infographic

Wild rice raw vs Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more MagnesiumMagnesium +121.3%
Contains more CopperCopper +59.3%
Contains more ZincZinc +436.9%
Contains more PhosphorusPhosphorus +493.2%
Contains less SodiumSodium -77.4%
Contains more ManganeseManganese +13%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1057.1%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +159.2%

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B3Vitamin B3 +294.7%
Contains more Vitamin B5Vitamin B5 +217.8%
Contains more Vitamin B6Vitamin B6 +203.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21100%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Peppermint DV% diff.
Phosphorus 433mg 73mg 51%
Zinc 5.96mg 1.11mg 44%
Iron 1.96mg 5.08mg 39%
Vitamin C 0mg 31.8mg 35%
Vitamin B3 6.733mg 1.706mg 31%
Vitamin A 1µg 212µg 23%
Magnesium 177mg 80mg 23%
Protein 14.73g 3.75g 22%
Calcium 21mg 243mg 22%
Copper 0.524mg 0.329mg 22%
Vitamin B6 0.391mg 0.129mg 20%
Carbs 74.9g 14.89g 20%
Vitamin B5 1.074mg 0.338mg 15%
Calories 357kcal 70kcal 14%
Fiber 6.2g 8g 7%
Manganese 1.329mg 1.176mg 7%
Choline 35mg 6%
Folate 95µg 114µg 5%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Potassium 427mg 569mg 4%
Vitamin B1 0.115mg 0.082mg 3%
Vitamin K 1.9µg 2%
Sodium 7mg 31mg 1%
Polyunsaturated fat 0.676g 0.508g 1%
Fats 1.08g 0.94g 0%
Net carbs 68.7g 6.89g N/A
Sugar 2.5g N/A
Vitamin B2 0.262mg 0.266mg 0%
Saturated fat 0.156g 0.246g 0%
Monounsaturated fat 0.159g 0.033g 0%
Tryptophan 0.179mg 0.058mg 0%
Threonine 0.469mg 0.154mg 0%
Isoleucine 0.618mg 0.154mg 0%
Leucine 1.018mg 0.281mg 0%
Lysine 0.629mg 0.161mg 0%
Methionine 0.438mg 0.053mg 0%
Phenylalanine 0.721mg 0.191mg 0%
Valine 0.858mg 0.187mg 0%
Histidine 0.384mg 0.075mg 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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more ProteinProtein +292.8%
Contains more FatsFats +14.9%
Contains more CarbsCarbs +403%
Contains more WaterWater +913.5%
Contains more OtherOther +15.7%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -36.6%
Contains more Mono. FatMonounsaturated fat +381.8%
Contains more Poly. FatPolyunsaturated fat +33.1%

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.