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

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Differences between wild rice raw and porridge

  • Wild rice raw has more phosphorus, manganese, copper, zinc, magnesium, vitamin B3, vitamin B6, fiber, and folate, while porridge has more iron.
  • Wild rice raw's daily need coverage for phosphorus is 60% higher.

The food types used in this comparison are Wild rice, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Wild rice raw vs Porridge 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.
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +3440%
Contains more PotassiumPotassium +2568.8%
Contains more CopperCopper +1210%
Contains more ZincZinc +4484.6%
Contains more PhosphorusPhosphorus +2786.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +314.3%
Contains more IronIron +90.8%
Contains less SodiumSodium -14.3%
~equal in Selenium ~2.8µg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +948%
Contains more Vitamin B3Vitamin B3 +1194.8%
Contains more Vitamin B5Vitamin B5 +1412.7%
Contains more Vitamin B6Vitamin B6 +2907.7%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +691.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +922.9%
Contains more FatsFats +414.3%
Contains more CarbsCarbs +612%
Contains more OtherOther +595.5%
Contains more WaterWater +1029%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +467.9%
Contains more Poly. FatPolyunsaturated fat +493%
Contains less Sat. FatSaturated fat -78.8%

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 Porridge
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Porridge DV% diff.
Phosphorus 433mg 15mg 60%
Manganese 1.329mg 0mg 58%
Copper 0.524mg 0.04mg 54%
Zinc 5.96mg 0.13mg 53%
Magnesium 177mg 5mg 41%
Vitamin B3 6.733mg 0.52mg 39%
Vitamin B6 0.391mg 0.013mg 29%
Protein 14.73g 1.44g 27%
Fiber 6.2g 0.5g 23%
Iron 1.96mg 3.74mg 22%
Carbs 74.9g 10.52g 21%
Folate 95µg 12µg 21%
Vitamin B5 1.074mg 0.071mg 20%
Vitamin B2 0.262mg 0.025mg 18%
Calories 357kcal 50kcal 15%
Potassium 427mg 16mg 12%
Calcium 21mg 87mg 7%
Choline 35mg 6%
Vitamin B1 0.115mg 0.055mg 5%
Vitamin E 0.82mg 0.02mg 5%
Polyunsaturated fat 0.676g 0.114g 4%
Vitamin K 1.9µg 0.1µg 2%
Fats 1.08g 0.21g 1%
Saturated fat 0.156g 0.033g 1%
Net carbs 68.7g 10.02g N/A
Sugar 2.5g 0.03g N/A
Sodium 7mg 6mg 0%
Vitamin A 1µg 0µg 0%
Selenium 2.8µg 2.8µg 0%
Monounsaturated fat 0.159g 0.028g 0%
Tryptophan 0.179mg 0.02mg 0%
Threonine 0.469mg 0.045mg 0%
Isoleucine 0.618mg 0.063mg 0%
Leucine 1.018mg 0.11mg 0%
Lysine 0.629mg 0.037mg 0%
Methionine 0.438mg 0.027mg 0%
Phenylalanine 0.721mg 0.078mg 0%
Valine 0.858mg 0.07mg 0%
Histidine 0.384mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
96%
Wild rice raw
21%
Porridge

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.47g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.123g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.