Wild rice raw vs. Pumpkin pie — In-Depth Nutrition Comparison
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The main differences between wild rice raw and pumpkin pie
- Wild rice raw is richer in zinc, phosphorus, manganese, copper, magnesium, vitamin B3, vitamin B6, fiber, and folate, yet pumpkin pie is richer in vitamin A.
- Daily need coverage for vitamin A for pumpkin pie is 68% higher.
- Wild rice raw contains 15 times more zinc than pumpkin pie. Wild rice raw contains 5.96mg of zinc, while pumpkin pie contains 0.39mg.
Food types used in this article are Wild rice, raw and Pie, pumpkin, commercially prepared.
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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.
| Contains more MagnesiumMagnesium | +1164.3% |
| Contains more PotassiumPotassium | +155.7% |
| Contains more IronIron | +117.8% |
| Contains more CopperCopper | +254.1% |
| Contains more ZincZinc | +1428.2% |
| Contains more PhosphorusPhosphorus | +434.6% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +485.5% |
| Contains more CalciumCalcium | +204.8% |
| Contains more SeleniumSelenium | +92.9% |
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.
| Contains more Vitamin B2Vitamin B2 | +111.3% |
| Contains more Vitamin B3Vitamin B3 | +508.2% |
| Contains more Vitamin B5Vitamin B5 | +137.6% |
| Contains more Vitamin B6Vitamin B6 | +520.6% |
| Contains more FolateFolate | +265.4% |
| Contains more Vitamin AVitamin A | +44700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +53.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +594.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 5.96mg | 0.39mg | 51% |
| Phosphorus | 433mg | 81mg | 50% |
| Vitamin A | 1µg | 448µg | 50% |
| Manganese | 1.329mg | 0.227mg | 48% |
| Copper | 0.524mg | 0.148mg | 42% |
| Magnesium | 177mg | 14mg | 39% |
| Vitamin B3 | 6.733mg | 1.107mg | 35% |
| Vitamin B6 | 0.391mg | 0.063mg | 25% |
| Protein | 14.73g | 3.9g | 22% |
| Fiber | 6.2g | 1.8g | 18% |
| Folate | 95µg | 26µg | 17% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Fats | 1.08g | 9.75g | 13% |
| Carbs | 74.9g | 34.83g | 13% |
| Iron | 1.96mg | 0.9mg | 13% |
| Vitamin B5 | 1.074mg | 0.452mg | 12% |
| Vitamin B2 | 0.262mg | 0.124mg | 11% |
| Monounsaturated fat | 0.159g | 4.6g | 11% |
| Sodium | 7mg | 239mg | 10% |
| Vitamin K | 1.9µg | 13.2µg | 9% |
| Cholesterol | 0mg | 26mg | 9% |
| Potassium | 427mg | 167mg | 8% |
| Saturated fat | 0.156g | 1.988g | 8% |
| Polyunsaturated fat | 0.676g | 1.77g | 7% |
| Calories | 357kcal | 243kcal | 6% |
| Selenium | 2.8µg | 5.4µg | 5% |
| Vitamin B1 | 0.115mg | 0.177mg | 5% |
| Calcium | 21mg | 64mg | 4% |
| Fructose | 2.85g | 4% | |
| Starch | 10.73g | 4% | |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 68.7g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 2.5g | 18.88g | N/A |
| Vitamin E | 0.82mg | 0.76mg | 0% |
| Choline | 35mg | 37.5mg | 0% |
| Tryptophan | 0.179mg | 0.048mg | 0% |
| Threonine | 0.469mg | 0.154mg | 0% |
| Isoleucine | 0.618mg | 0.158mg | 0% |
| Leucine | 1.018mg | 0.297mg | 0% |
| Lysine | 0.629mg | 0.192mg | 0% |
| Methionine | 0.438mg | 0.249mg | 0% |
| Phenylalanine | 0.721mg | 0.175mg | 0% |
| Valine | 0.858mg | 0.211mg | 0% |
| Histidine | 0.384mg | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more ProteinProtein | +277.7% |
| Contains more CarbsCarbs | +115% |
| Contains more OtherOther | +35.4% |
| Contains more FatsFats | +802.8% |
| Contains more WaterWater | +549.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +2793.1% |
| Contains more Poly. FatPolyunsaturated fat | +161.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
10.73 g
Sucrose:
9.3 g
Glucose:
3.78 g
Fructose:
2.85 g
Lactose:
2 g
Maltose:
0.95 g
Galactose:
0.01 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1288.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |