Wild rice raw vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between wild rice raw and pilaf
- Wild rice raw has more zinc, phosphorus, copper, magnesium, fiber, and manganese; however, pilaf is richer in selenium, vitamin B1, and folate.
- Pilaf covers your daily sodium needs 56% more than wild rice raw.
- Pilaf has 6 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while pilaf has 1.01mg.
- Wild rice raw contains less sodium.
Specific food types used in this comparison are Wild rice, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
Infographic
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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 | +453.1% |
| Contains more PotassiumPotassium | +127.1% |
| Contains more CopperCopper | +215.7% |
| Contains more ZincZinc | +490.1% |
| Contains more PhosphorusPhosphorus | +181.2% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +50.7% |
| Contains more CalciumCalcium | +295.2% |
| Contains more IronIron | +24.5% |
| Contains more SeleniumSelenium | +1057.1% |
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 EVitamin E | +1950% |
| Contains more Vitamin B2Vitamin B2 | +201.1% |
| Contains more Vitamin B5Vitamin B5 | +50.2% |
| Contains more Vitamin KVitamin K | +280% |
| Contains more CholineCholine | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +424.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +123.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 1303mg | 56% |
| Selenium | 2.8µg | 32.4µg | 54% |
| Zinc | 5.96mg | 1.01mg | 45% |
| Vitamin B1 | 0.115mg | 0.603mg | 41% |
| Phosphorus | 433mg | 154mg | 40% |
| Copper | 0.524mg | 0.166mg | 40% |
| Magnesium | 177mg | 32mg | 35% |
| Folate | 95µg | 212µg | 29% |
| Starch | 71.23g | 29% | |
| Fiber | 6.2g | 1.2g | 20% |
| Manganese | 1.329mg | 0.882mg | 19% |
| Vitamin B2 | 0.262mg | 0.087mg | 13% |
| Protein | 14.73g | 10.42g | 9% |
| Potassium | 427mg | 188mg | 7% |
| Vitamin B5 | 1.074mg | 0.715mg | 7% |
| Calcium | 21mg | 83mg | 6% |
| Iron | 1.96mg | 2.44mg | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin E | 0.82mg | 0.04mg | 5% |
| Vitamin B3 | 6.733mg | 6.127mg | 4% |
| Choline | 35mg | 17.5mg | 3% |
| Polyunsaturated fat | 0.676g | 0.377g | 2% |
| Monounsaturated fat | 0.159g | 0.373g | 1% |
| Vitamin K | 1.9µg | 0.5µg | 1% |
| Saturated fat | 0.156g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin B6 | 0.391mg | 0.4mg | 1% |
| Calories | 357kcal | 359kcal | 0% |
| Fats | 1.08g | 1.37g | 0% |
| Carbs | 74.9g | 76.31g | 0% |
| Net carbs | 68.7g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 2.5g | 1.53g | N/A |
| Vitamin A | 1µg | 4µg | 0% |
| Tryptophan | 0.179mg | 0.086mg | 0% |
| Threonine | 0.469mg | 0.221mg | 0% |
| Isoleucine | 0.618mg | 0.279mg | 0% |
| Leucine | 1.018mg | 0.523mg | 0% |
| Lysine | 0.629mg | 0.189mg | 0% |
| Methionine | 0.438mg | 0.145mg | 0% |
| Phenylalanine | 0.721mg | 0.32mg | 0% |
| Valine | 0.858mg | 0.374mg | 0% |
| Histidine | 0.384mg | 0.15mg | 0% |
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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +41.4% |
| Contains more FatsFats | +26.9% |
| Contains more OtherOther | +152.3% |
~equal in
Carbs
~76.31g
~equal in
Water
~8.04g
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
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -49.2% |
| Contains more Poly. FatPolyunsaturated fat | +79.3% |
| Contains more Mono. FatMonounsaturated fat | +134.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
| Contains more SucroseSucrose | +123.3% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g