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Wild rice raw vs. Poppy seed — In-Depth Nutrition Comparison

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Differences between wild rice raw and poppy seed

  • Wild rice raw has more vitamin B3, while poppy seed has more manganese, calcium, copper, iron, phosphorus, vitamin B1, fiber, and magnesium.
  • Poppy seed's daily need coverage for manganese is 234% higher.
  • Poppy seed contains 8 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while poppy seed contains 0.896mg.
  • The amount of saturated fat in wild rice raw is lower.
  • Poppy seed has a lower glycemic index. The glycemic index of poppy seed is 5, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Wild rice, raw and Spices, poppy seed.

Infographic

Wild rice raw vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -73.1%
Contains more MagnesiumMagnesium +96%
Contains more CalciumCalcium +6747.6%
Contains more PotassiumPotassium +68.4%
Contains more IronIron +398%
Contains more CopperCopper +210.5%
Contains more ZincZinc +32.6%
Contains more PhosphorusPhosphorus +100.9%
Contains more ManganeseManganese +404.7%
Contains more SeleniumSelenium +382.1%

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.
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +162%
Contains more Vitamin B3Vitamin B3 +651.5%
Contains more Vitamin B5Vitamin B5 +231.5%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.9%
Contains more CholineCholine +297.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +115.9%
Contains more Vitamin B1Vitamin B1 +642.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more CarbsCarbs +166.3%
Contains more WaterWater +30.4%
Contains more ProteinProtein +22.1%
Contains more FatsFats +3748.1%
Contains more OtherOther +316.3%

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +3662.3%
Contains more Poly. FatPolyunsaturated fat +4126.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 12% 10%
Starch: 0 g
Sucrose: 2.33 g
Glucose: 0.37 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +247.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Poppy seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Poppy seed DV% diff.
Manganese 1.329mg 6.707mg 234%
Polyunsaturated fat 0.676g 28.569g 186%
Calcium 21mg 1438mg 142%
Copper 0.524mg 1.627mg 123%
Iron 1.96mg 9.76mg 98%
Fats 1.08g 41.56g 62%
Phosphorus 433mg 870mg 62%
Vitamin B1 0.115mg 0.854mg 62%
Fiber 6.2g 19.5g 53%
Magnesium 177mg 347mg 40%
Vitamin B3 6.733mg 0.896mg 36%
Saturated fat 0.156g 4.517g 20%
Selenium 2.8µg 13.5µg 19%
Zinc 5.96mg 7.9mg 18%
Carbs 74.9g 28.13g 16%
Vitamin B5 1.074mg 0.324mg 15%
Monounsaturated fat 0.159g 5.982g 15%
Vitamin B2 0.262mg 0.1mg 12%
Vitamin B6 0.391mg 0.247mg 11%
Potassium 427mg 719mg 9%
Calories 357kcal 525kcal 8%
Protein 14.73g 17.99g 7%
Vitamin E 0.82mg 1.77mg 6%
Choline 35mg 8.8mg 5%
Folate 95µg 82µg 3%
Vitamin K 1.9µg 0µg 2%
Sodium 7mg 26mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 68.7g 8.63g N/A
Sugar 2.5g 2.99g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.184mg 0%
Threonine 0.469mg 0.686mg 0%
Isoleucine 0.618mg 0.819mg 0%
Leucine 1.018mg 1.321mg 0%
Lysine 0.629mg 0.952mg 0%
Methionine 0.438mg 0.502mg 0%
Phenylalanine 0.721mg 0.758mg 0%
Valine 0.858mg 1.095mg 0%
Histidine 0.384mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Poppy seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wild rice raw
33%
Poppy seed
Minerals Daily Need Coverage Score
96%
Wild rice raw
319%
Poppy seed

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 4.361g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.