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  6. Wild rice raw vs. Rice pudding

Wild rice raw vs. Rice pudding — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and rice pudding?

  • Wild rice raw has more copper, manganese, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, fiber, folate, and iron than rice pudding.
  • Wild rice raw's daily need coverage for copper is 56% higher.
  • Rice pudding has 62 times less fiber than wild rice raw. Wild rice raw has 6.2g of fiber, while rice pudding has 0.1g.

We used Wild rice, raw and Puddings, rice, dry mix, prepared with 2% milk types in this comparison.

Infographic

Wild rice raw vs Rice 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +1261.5%
Contains more PotassiumPotassium +228.5%
Contains more IronIron +429.7%
Contains more CopperCopper +2811.1%
Contains more ZincZinc +1468.4%
Contains more PhosphorusPhosphorus +397.7%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +2231.6%
Contains more SeleniumSelenium +47.4%
Contains more CalciumCalcium +400%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +85.8%
Contains more Vitamin B3Vitamin B3 +1419.9%
Contains more Vitamin B5Vitamin B5 +272.9%
Contains more Vitamin B6Vitamin B6 +1017.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2275%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +347.7%
Contains more CarbsCarbs +259.9%
Contains more OtherOther +82.1%
Contains more FatsFats +50.9%
Contains more WaterWater +846.3%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Poly. FatPolyunsaturated fat +1026.7%
Contains more Mono. FatMonounsaturated fat +177.4%

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Rice pudding DV% diff.
Copper 0.524mg 0.018mg 56%
Manganese 1.329mg 0.057mg 55%
Zinc 5.96mg 0.38mg 51%
Phosphorus 433mg 87mg 49%
Magnesium 177mg 13mg 39%
Vitamin B3 6.733mg 0.443mg 39%
Vitamin B6 0.391mg 0.035mg 27%
Fiber 6.2g 0.1g 24%
Protein 14.73g 3.29g 23%
Folate 95µg 4µg 23%
Iron 1.96mg 0.37mg 20%
Carbs 74.9g 20.81g 18%
Vitamin B5 1.074mg 0.288mg 16%
Calories 357kcal 111kcal 12%
Vitamin B12 0µg 0.24µg 10%
Potassium 427mg 130mg 9%
Vitamin B2 0.262mg 0.141mg 9%
Calcium 21mg 105mg 8%
Choline 35mg 6%
Vitamin A 1µg 46µg 5%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 0.06g 4%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Saturated fat 0.156g 0.967g 4%
Sodium 7mg 109mg 4%
Vitamin B1 0.115mg 0.075mg 3%
Vitamin K 1.9µg 2%
Selenium 2.8µg 1.9µg 2%
Cholesterol 0mg 6mg 2%
Vitamin C 0mg 0.7mg 1%
Monounsaturated fat 0.159g 0.441g 1%
Fats 1.08g 1.63g 1%
Net carbs 68.7g 20.71g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.039mg 0%
Threonine 0.469mg 0.126mg 0%
Isoleucine 0.618mg 0.169mg 0%
Leucine 1.018mg 0.273mg 0%
Lysine 0.629mg 0.221mg 0%
Methionine 0.438mg 0.07mg 0%
Phenylalanine 0.721mg 0.135mg 0%
Valine 0.858mg 0.187mg 0%
Histidine 0.384mg 0.075mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Rice 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
11%
Rice pudding
Minerals Daily Need Coverage Score
96%
Wild rice raw
15%
Rice pudding

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 102mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.811g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (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 Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 2.5g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.