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  6. Wild rice raw vs. Provolone

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

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Summary of differences between wild rice raw and provolone

  • Wild rice raw has more manganese, copper, vitamin B3, magnesium, zinc, and fiber; however, provolone is higher in calcium and vitamin B12.
  • Provolone covers your daily need for saturated fat, 85% more than wild rice raw.
  • Wild rice raw has less saturated fat.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Wild rice, raw and Cheese, provolone.

Infographic

Wild rice raw vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +532.1%
Contains more PotassiumPotassium +209.4%
Contains more IronIron +276.9%
Contains more CopperCopper +1915.4%
Contains more ZincZinc +84.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +13190%
Contains more CalciumCalcium +3500%
Contains more PhosphorusPhosphorus +14.5%
Contains more SeleniumSelenium +417.9%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin EVitamin E +256.5%
Contains more Vitamin B1Vitamin B1 +505.3%
Contains more Vitamin B3Vitamin B3 +4216%
Contains more Vitamin B5Vitamin B5 +125.6%
Contains more Vitamin B6Vitamin B6 +435.6%
Contains more FolateFolate +850%
Contains more CholineCholine +127.3%
Contains more Vitamin AVitamin A +23500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Provolone DV% diff.
Saturated fat 0.156g 17.078g 77%
Calcium 21mg 756mg 74%
Vitamin B12 0µg 1.46µg 61%
Manganese 1.329mg 0.01mg 57%
Copper 0.524mg 0.026mg 55%
Vitamin B3 6.733mg 0.156mg 41%
Fats 1.08g 26.62g 39%
Sodium 7mg 876mg 38%
Magnesium 177mg 28mg 35%
Vitamin A 1µg 236µg 26%
Fiber 6.2g 0g 25%
Zinc 5.96mg 3.23mg 25%
Vitamin B6 0.391mg 0.073mg 24%
Carbs 74.9g 2.14g 24%
Cholesterol 0mg 69mg 23%
Protein 14.73g 25.58g 22%
Selenium 2.8µg 14.5µg 21%
Folate 95µg 10µg 21%
Iron 1.96mg 0.52mg 18%
Monounsaturated fat 0.159g 7.393g 18%
Vitamin B5 1.074mg 0.476mg 12%
Potassium 427mg 138mg 9%
Phosphorus 433mg 496mg 9%
Vitamin B1 0.115mg 0.019mg 8%
Vitamin B2 0.262mg 0.321mg 5%
Vitamin E 0.82mg 0.23mg 4%
Choline 35mg 15.4mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 0.676g 0.769g 1%
Calories 357kcal 351kcal 0%
Net carbs 68.7g 2.14g N/A
Sugar 2.5g 0.56g N/A
Vitamin K 1.9µg 2.2µg 0%
Tryptophan 0.179mg 0.345mg 0%
Threonine 0.469mg 0.982mg 0%
Isoleucine 0.618mg 1.091mg 0%
Leucine 1.018mg 2.297mg 0%
Lysine 0.629mg 2.646mg 0%
Methionine 0.438mg 0.686mg 0%
Phenylalanine 0.721mg 1.287mg 0%
Valine 0.858mg 1.64mg 0%
Histidine 0.384mg 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +3400%
Contains more ProteinProtein +73.7%
Contains more FatsFats +2364.8%
Contains more WaterWater +427.7%
Contains more OtherOther +207.8%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +4549.7%
Contains more Poly. FatPolyunsaturated fat +13.8%

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.