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  6. Wild rice raw vs. Pot roast

Wild rice raw vs. Pot roast — In-Depth Nutrition Comparison

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Differences between wild rice raw and pot roast

  • Wild rice raw has more manganese, copper, magnesium, phosphorus, fiber, and folate, while pot roast has more vitamin B12 and selenium.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.
  • The amount of saturated fat in wild rice raw is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Wild rice, raw and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Wild rice raw vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +831.6%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +84.8%
Contains more CopperCopper +429.3%
Contains more PhosphorusPhosphorus +148.9%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +13190%
Contains more IronIron +23.5%
Contains more ZincZinc +11.7%
Contains more SeleniumSelenium +864.3%

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60.8%
Contains more Vitamin B1Vitamin B1 +94.9%
Contains more Vitamin B2Vitamin B2 +53.2%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin B5Vitamin B5 +88.1%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more FolateFolate +955.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +214.9%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.8µg

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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-15400%
Contains more ProteinProtein +96.5%
Contains more FatsFats +1675%
Contains more WaterWater +568.8%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +5041.5%
~equal in Polyunsaturated fat ~0.708g

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Manganese 1.329mg 0.01mg 57%
Copper 0.524mg 0.099mg 47%
Selenium 2.8µg 27µg 44%
Cholesterol 0mg 116mg 39%
Magnesium 177mg 19mg 38%
Phosphorus 433mg 174mg 37%
Saturated fat 0.156g 7.548g 34%
Fats 1.08g 19.17g 28%
Protein 14.73g 28.94g 28%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Folate 95µg 9µg 22%
Monounsaturated fat 0.159g 8.175g 20%
Vitamin B3 6.733mg 4.105mg 16%
Choline 35mg 110.2mg 14%
Vitamin B5 1.074mg 0.571mg 10%
Vitamin B6 0.391mg 0.283mg 8%
Vitamin B2 0.262mg 0.171mg 7%
Zinc 5.96mg 6.66mg 6%
Iron 1.96mg 2.42mg 6%
Potassium 427mg 231mg 6%
Vitamin B1 0.115mg 0.059mg 5%
Calories 357kcal 297kcal 3%
Vitamin E 0.82mg 0.51mg 2%
Sodium 7mg 47mg 2%
Vitamin D 0µg 0.2µg 1%
Calcium 21mg 16mg 1%
Vitamin D 0IU 8IU 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 1.9µg 1.8µg 0%
Polyunsaturated fat 0.676g 0.708g 0%
Tryptophan 0.179mg 0.19mg 0%
Threonine 0.469mg 1.156mg 0%
Isoleucine 0.618mg 1.317mg 0%
Leucine 1.018mg 2.302mg 0%
Lysine 0.629mg 2.446mg 0%
Methionine 0.438mg 0.754mg 0%
Phenylalanine 0.721mg 1.143mg 0%
Valine 0.858mg 1.436mg 0%
Histidine 0.384mg 0.924mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Pot roast
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
45%
Pot roast
Minerals Daily Need Coverage Score
96%
Wild rice raw
57%
Pot roast

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 7.392g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 57)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.