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

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Significant differences between wild rice raw and raspberries

  • Wild rice raw has more phosphorus, zinc, copper, vitamin B3, magnesium, manganese, vitamin B6, folate, and vitamin B2; however, raspberries are richer in vitamin C.
  • Wild rice raw covers your daily phosphorus needs 58% more than raspberries.
  • Raspberries have 14 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while raspberries have 0.42mg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of raspberries is 26.

Specific food types used in this comparison are Wild rice, raw and Raspberries, raw.

Infographic

Wild rice raw vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +704.5%
Contains more PotassiumPotassium +182.8%
Contains more IronIron +184.1%
Contains more CopperCopper +482.2%
Contains more ZincZinc +1319%
Contains more PhosphorusPhosphorus +1393.1%
Contains more ManganeseManganese +98.4%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +19%
Contains less SodiumSodium -85.7%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +259.4%
Contains more Vitamin B2Vitamin B2 +589.5%
Contains more Vitamin B3Vitamin B3 +1025.9%
Contains more Vitamin B5Vitamin B5 +226.4%
Contains more Vitamin B6Vitamin B6 +610.9%
Contains more FolateFolate +352.4%
Contains more CholineCholine +184.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +310.5%
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +1127.5%
Contains more FatsFats +66.2%
Contains more CarbsCarbs +527.3%
Contains more OtherOther +232.6%
Contains more WaterWater +1005%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +148.4%
Contains more Poly. FatPolyunsaturated fat +80.3%
Contains less Sat. FatSaturated fat -87.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +235%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Raspberry DV% diff.
Phosphorus 433mg 29mg 58%
Zinc 5.96mg 0.42mg 50%
Copper 0.524mg 0.09mg 48%
Vitamin B3 6.733mg 0.598mg 38%
Magnesium 177mg 22mg 37%
Manganese 1.329mg 0.67mg 29%
Vitamin C 0mg 26.2mg 29%
Protein 14.73g 1.2g 27%
Vitamin B6 0.391mg 0.055mg 26%
Carbs 74.9g 11.94g 21%
Folate 95µg 21µg 19%
Vitamin B2 0.262mg 0.038mg 17%
Iron 1.96mg 0.69mg 16%
Calories 357kcal 52kcal 15%
Vitamin B5 1.074mg 0.329mg 15%
Potassium 427mg 151mg 8%
Vitamin B1 0.115mg 0.032mg 7%
Vitamin K 1.9µg 7.8µg 5%
Selenium 2.8µg 0.2µg 5%
Choline 35mg 12.3mg 4%
Fructose 2.35g 3%
Polyunsaturated fat 0.676g 0.375g 2%
Fiber 6.2g 6.5g 1%
Fats 1.08g 0.65g 1%
Saturated fat 0.156g 0.019g 1%
Net carbs 68.7g 5.44g N/A
Calcium 21mg 25mg 0%
Sugar 2.5g 4.42g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.82mg 0.87mg 0%
Vitamin A 1µg 2µg 0%
Monounsaturated fat 0.159g 0.064g 0%
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 Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
96%
Wild rice raw
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 1.92g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.137g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.