Wild rice raw vs. Prunes — In-Depth Nutrition Comparison
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How are wild rice raw and prunes different?
- Wild rice raw is higher in phosphorus, zinc, manganese, magnesium, vitamin B3, copper, folate, and vitamin B6; however, prunes are richer in vitamin K and vitamin A.
- Daily need coverage for phosphorus for wild rice raw is 52% higher.
- Wild rice raw contains 24 times more folate than prunes. While wild rice raw contains 95µg of folate, prunes contain only 4µg.
- Prunes have a lower glycemic index (29) than wild rice raw (57).
Wild rice, raw and Plums, dried (prunes), uncooked are the varieties used in this article.
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 | +331.7% |
| Contains more IronIron | +110.8% |
| Contains more CopperCopper | +86.5% |
| Contains more ZincZinc | +1254.5% |
| Contains more PhosphorusPhosphorus | +527.5% |
| Contains more ManganeseManganese | +344.5% |
| Contains more SeleniumSelenium | +833.3% |
| Contains more CalciumCalcium | +104.8% |
| Contains more PotassiumPotassium | +71.4% |
| Contains less SodiumSodium | -71.4% |
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 | +90.7% |
| Contains more Vitamin B1Vitamin B1 | +125.5% |
| Contains more Vitamin B2Vitamin B2 | +40.9% |
| Contains more Vitamin B3Vitamin B3 | +257.8% |
| Contains more Vitamin B5Vitamin B5 | +154.5% |
| Contains more Vitamin B6Vitamin B6 | +90.7% |
| Contains more FolateFolate | +2275% |
| Contains more CholineCholine | +246.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3800% |
| Contains more Vitamin KVitamin K | +3031.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 433mg | 69mg | 52% |
| Zinc | 5.96mg | 0.44mg | 50% |
| Vitamin K | 1.9µg | 59.5µg | 48% |
| Manganese | 1.329mg | 0.299mg | 45% |
| Magnesium | 177mg | 41mg | 32% |
| Vitamin B3 | 6.733mg | 1.882mg | 30% |
| Copper | 0.524mg | 0.281mg | 27% |
| Protein | 14.73g | 2.18g | 25% |
| Folate | 95µg | 4µg | 23% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.391mg | 0.205mg | 14% |
| Vitamin B5 | 1.074mg | 0.422mg | 13% |
| Iron | 1.96mg | 0.93mg | 13% |
| Potassium | 427mg | 732mg | 9% |
| Vitamin B2 | 0.262mg | 0.186mg | 6% |
| Calories | 357kcal | 240kcal | 6% |
| Vitamin B1 | 0.115mg | 0.051mg | 5% |
| Selenium | 2.8µg | 0.3µg | 5% |
| Choline | 35mg | 10.1mg | 5% |
| Polyunsaturated fat | 0.676g | 0.062g | 4% |
| Fiber | 6.2g | 7.1g | 4% |
| Carbs | 74.9g | 63.88g | 4% |
| Vitamin A | 1µg | 39µg | 4% |
| Vitamin E | 0.82mg | 0.43mg | 3% |
| Starch | 5.11g | 2% | |
| Calcium | 21mg | 43mg | 2% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Fats | 1.08g | 0.38g | 1% |
| Net carbs | 68.7g | 56.78g | N/A |
| Sugar | 2.5g | 38.13g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Saturated fat | 0.156g | 0.088g | 0% |
| Monounsaturated fat | 0.159g | 0.053g | 0% |
| Tryptophan | 0.179mg | 0.025mg | 0% |
| Threonine | 0.469mg | 0.049mg | 0% |
| Isoleucine | 0.618mg | 0.041mg | 0% |
| Leucine | 1.018mg | 0.066mg | 0% |
| Lysine | 0.629mg | 0.05mg | 0% |
| Methionine | 0.438mg | 0.016mg | 0% |
| Phenylalanine | 0.721mg | 0.052mg | 0% |
| Valine | 0.858mg | 0.056mg | 0% |
| Histidine | 0.384mg | 0.027mg | 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:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more ProteinProtein | +575.7% |
| Contains more FatsFats | +184.2% |
| Contains more CarbsCarbs | +17.3% |
| Contains more WaterWater | +298.5% |
| Contains more OtherOther | +72.5% |
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
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +990.3% |
| Contains less Sat. FatSaturated fat | -43.6% |
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:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
| Contains more SucroseSucrose | +346.7% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g