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  6. Wild rice raw vs. Puff pastry

Wild rice raw vs. Puff pastry — In-Depth Nutrition Comparison

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How are wild rice raw and puff pastry different?

  • Wild rice raw is higher in phosphorus, zinc, copper, magnesium, manganese, vitamin B6, vitamin B5, and fiber; however, puff pastry is richer in selenium.
  • Daily need coverage for phosphorus for wild rice raw is 53% higher.
  • Wild rice raw has less saturated fat.

Wild rice, raw and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.

Infographic

Wild rice raw vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +1006.3%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +588.7%
Contains more CopperCopper +355.7%
Contains more ZincZinc +1003.7%
Contains more PhosphorusPhosphorus +621.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +168.5%
Contains more IronIron +32.7%
Contains more SeleniumSelenium +775%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +49.1%
Contains more Vitamin B3Vitamin B3 +77.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1957.9%
Contains more FolateFolate +72.7%
Contains more CholineCholine +464.5%
Contains more Vitamin B1Vitamin B1 +180.9%
Contains more Vitamin KVitamin K +757.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Puff pastry DV% diff.
Polyunsaturated fat 0.676g 22.228g 144%
Fats 1.08g 38.5g 58%
Phosphorus 433mg 60mg 53%
Zinc 5.96mg 0.54mg 49%
Copper 0.524mg 0.115mg 45%
Selenium 2.8µg 24.5µg 39%
Magnesium 177mg 16mg 38%
Manganese 1.329mg 0.495mg 36%
Vitamin B6 0.391mg 0.019mg 29%
Saturated fat 0.156g 5.502g 24%
Monounsaturated fat 0.159g 8.828g 22%
Vitamin B5 1.074mg 0mg 21%
Fiber 6.2g 1.5g 19%
Vitamin B3 6.733mg 3.8mg 18%
Vitamin B1 0.115mg 0.323mg 17%
Protein 14.73g 7.4g 15%
Vitamin K 1.9µg 16.3µg 12%
Sodium 7mg 253mg 11%
Potassium 427mg 62mg 11%
Folate 95µg 55µg 10%
Calories 357kcal 558kcal 10%
Carbs 74.9g 45.7g 10%
Iron 1.96mg 2.6mg 8%
Choline 35mg 6.2mg 5%
Vitamin E 0.82mg 0.55mg 2%
Calcium 21mg 10mg 1%
Net carbs 68.7g 44.2g N/A
Sugar 2.5g 0.75g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.262mg 0.258mg 0%
Tryptophan 0.179mg 0.086mg 0%
Threonine 0.469mg 0.198mg 0%
Isoleucine 0.618mg 0.275mg 0%
Leucine 1.018mg 0.514mg 0%
Lysine 0.629mg 0.144mg 0%
Methionine 0.438mg 0.131mg 0%
Phenylalanine 0.721mg 0.367mg 0%
Valine 0.858mg 0.312mg 0%
Histidine 0.384mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +99.1%
Contains more CarbsCarbs +63.9%
Contains more OtherOther +53%
Contains more FatsFats +3464.8%
~equal in Water ~7.4g

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +5452.2%
Contains more Poly. FatPolyunsaturated fat +3188.2%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.