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  6. Wild rice raw vs. Pork

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

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Significant differences between wild rice raw and pork

  • Wild rice raw has more manganese, copper, magnesium, zinc, and phosphorus; however, pork is richer in selenium, vitamin B1, and vitamin B12.
  • Pork covers your daily selenium needs 77% more than wild rice raw.
  • Pork has 148 times less manganese than wild rice raw. Wild rice raw has 1.329mg of manganese, while pork has 0.009mg.
  • Wild rice raw contains less saturated fat.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of pork is 0.

Specific food types used in this comparison are Wild rice, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Wild rice raw vs Pork 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%
Pork
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +532.1%
Contains more IronIron +125.3%
Contains more CopperCopper +617.8%
Contains more ZincZinc +149.4%
Contains more PhosphorusPhosphorus +76%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +14666.7%
Contains more SeleniumSelenium +1517.9%
~equal in Calcium ~19mg
~equal in Potassium ~423mg

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%
Pork
Pork
8
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin EVitamin E +182.8%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +662.6%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B6Vitamin B6 +18.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +168.3%

All nutrients comparison - raw data values

Nutrient Wild rice raw Pork DV% diff.
Selenium 2.8µg 45.3µg 77%
Vitamin B1 0.115mg 0.877mg 64%
Manganese 1.329mg 0.009mg 57%
Copper 0.524mg 0.073mg 50%
Magnesium 177mg 28mg 35%
Zinc 5.96mg 2.39mg 32%
Vitamin B12 0µg 0.7µg 29%
Phosphorus 433mg 246mg 27%
Cholesterol 0mg 80mg 27%
Fiber 6.2g 0g 25%
Protein 14.73g 27.32g 25%
Carbs 74.9g 0g 25%
Folate 95µg 5µg 23%
Saturated fat 0.156g 5.23g 23%
Fats 1.08g 13.92g 20%
Monounsaturated fat 0.159g 6.19g 15%
Iron 1.96mg 0.87mg 14%
Choline 35mg 93.9mg 11%
Vitamin B3 6.733mg 5.037mg 11%
Vitamin B5 1.074mg 0.698mg 8%
Vitamin D 0IU 53IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin B6 0.391mg 0.464mg 6%
Calories 357kcal 242kcal 6%
Vitamin B2 0.262mg 0.321mg 5%
Vitamin E 0.82mg 0.29mg 4%
Polyunsaturated fat 0.676g 1.2g 3%
Sodium 7mg 62mg 2%
Vitamin K 1.9µg 0µg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 68.7g 0g N/A
Calcium 21mg 19mg 0%
Potassium 427mg 423mg 0%
Sugar 2.5g 0g N/A
Vitamin A 1µg 2µg 0%
Tryptophan 0.179mg 0.338mg 0%
Threonine 0.469mg 1.234mg 0%
Isoleucine 0.618mg 1.26mg 0%
Leucine 1.018mg 2.177mg 0%
Lysine 0.629mg 2.446mg 0%
Methionine 0.438mg 0.712mg 0%
Phenylalanine 0.721mg 1.086mg 0%
Valine 0.858mg 1.473mg 0%
Histidine 0.384mg 1.067mg 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
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.9%
Contains more ProteinProtein +85.5%
Contains more FatsFats +1188.9%
Contains more WaterWater +645.7%

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
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +3793.1%
Contains more Poly. FatPolyunsaturated fat +77.5%

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.