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

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What are the differences between wild rice raw and pudding?

  • The amount of manganese, zinc, phosphorus, copper, vitamin B3, magnesium, vitamin B6, folate, fiber, and iron in wild rice raw is higher than in pudding.
  • Wild rice raw's daily need coverage for manganese is 54% more.
  • Pudding contains 51 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while pudding contains 0.133mg.

We used Wild rice, raw and Puddings, chocolate, dry mix, regular, prepared with whole milk types in this article.

Infographic

Wild rice raw vs Pudding 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% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +785%
Contains more PotassiumPotassium +184.7%
Contains more IronIron +476.5%
Contains more CopperCopper +372.1%
Contains more ZincZinc +1141.7%
Contains more PhosphorusPhosphorus +397.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +1270.1%
Contains more CalciumCalcium +404.8%
Contains more SeleniumSelenium +32.1%

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 0% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B1Vitamin B1 +202.6%
Contains more Vitamin B2Vitamin B2 +66.9%
Contains more Vitamin B3Vitamin B3 +4962.4%
Contains more Vitamin B5Vitamin B5 +229.4%
Contains more Vitamin B6Vitamin B6 +1203.3%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +2275%
Contains more CholineCholine +209.7%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more ProteinProtein +366.1%
Contains more CarbsCarbs +281.4%
Contains more OtherOther +66.3%
Contains more FatsFats +191.7%
Contains more WaterWater +842.4%

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +275.6%
Contains more Mono. FatMonounsaturated fat +415.1%

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Pudding DV% diff.
Manganese 1.329mg 0.097mg 54%
Zinc 5.96mg 0.48mg 50%
Phosphorus 433mg 87mg 49%
Copper 0.524mg 0.111mg 46%
Vitamin B3 6.733mg 0.133mg 41%
Magnesium 177mg 20mg 37%
Vitamin B6 0.391mg 0.03mg 28%
Protein 14.73g 3.16g 23%
Folate 95µg 4µg 23%
Fiber 6.2g 0.8g 22%
Iron 1.96mg 0.34mg 20%
Carbs 74.9g 19.64g 18%
Vitamin B5 1.074mg 0.326mg 15%
Vitamin B12 0µg 0.31µg 13%
Calories 357kcal 120kcal 12%
Calcium 21mg 106mg 9%
Saturated fat 0.156g 1.81g 8%
Vitamin B2 0.262mg 0.157mg 8%
Potassium 427mg 150mg 8%
Vitamin B1 0.115mg 0.038mg 6%
Vitamin D 0IU 44IU 6%
Vitamin D 0µg 1.1µg 6%
Vitamin E 0.82mg 0.06mg 5%
Choline 35mg 11.3mg 4%
Vitamin A 1µg 39µg 4%
Sodium 7mg 98mg 4%
Polyunsaturated fat 0.676g 0.18g 3%
Cholesterol 0mg 9mg 3%
Fats 1.08g 3.15g 3%
Selenium 2.8µg 3.7µg 2%
Monounsaturated fat 0.159g 0.819g 2%
Caffeine 0mg 2mg 1%
Vitamin K 1.9µg 0.3µg 1%
Net carbs 68.7g 18.84g N/A
Sugar 2.5g 11.96g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Pudding
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
12%
Pudding
Minerals Daily Need Coverage Score
96%
Wild rice raw
21%
Pudding

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 9.46g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.654g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in glycemic index?
Pudding
Pudding is lower in glycemic index (difference - 10)

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.