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  6. Wild rice raw vs. Ricotta

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

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The main differences between wild rice raw and ricotta

  • Wild rice raw is richer in manganese, copper, zinc, vitamin B3, magnesium, phosphorus, vitamin B6, and fiber, yet ricotta is richer in selenium.
  • Daily need coverage for manganese for wild rice raw is 58% higher.
  • Wild rice raw contains less saturated fat.
  • Ricotta has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Cheese, ricotta, whole milk.

Infographic

Wild rice raw vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +1509.1%
Contains more PotassiumPotassium +306.7%
Contains more IronIron +415.8%
Contains more CopperCopper +2395.2%
Contains more ZincZinc +413.8%
Contains more PhosphorusPhosphorus +174.1%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +22050%
Contains more CalciumCalcium +885.7%
Contains more SeleniumSelenium +417.9%

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.
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin EVitamin E +645.5%
Contains more Vitamin B1Vitamin B1 +784.6%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +6374%
Contains more Vitamin B5Vitamin B5 +404.2%
Contains more Vitamin B6Vitamin B6 +809.3%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +691.7%
Contains more CholineCholine +100%
Contains more Vitamin AVitamin A +11900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Ricotta DV% diff.
Manganese 1.329mg 0.006mg 58%
Copper 0.524mg 0.021mg 56%
Zinc 5.96mg 1.16mg 44%
Vitamin B3 6.733mg 0.104mg 41%
Magnesium 177mg 11mg 40%
Phosphorus 433mg 158mg 39%
Saturated fat 0.156g 8.295g 37%
Vitamin B6 0.391mg 0.043mg 27%
Fiber 6.2g 0g 25%
Carbs 74.9g 3.04g 24%
Selenium 2.8µg 14.5µg 21%
Folate 95µg 12µg 21%
Iron 1.96mg 0.38mg 20%
Calcium 21mg 207mg 19%
Fats 1.08g 12.98g 18%
Cholesterol 0mg 51mg 17%
Vitamin B5 1.074mg 0.213mg 17%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 1µg 120µg 13%
Vitamin B1 0.115mg 0.013mg 9%
Monounsaturated fat 0.159g 3.627g 9%
Calories 357kcal 174kcal 9%
Potassium 427mg 105mg 9%
Protein 14.73g 11.26g 7%
Vitamin B2 0.262mg 0.195mg 5%
Vitamin E 0.82mg 0.11mg 5%
Sodium 7mg 84mg 3%
Choline 35mg 17.5mg 3%
Polyunsaturated fat 0.676g 0.385g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin K 1.9µg 1.1µg 1%
Vitamin D 0IU 10IU 1%
Net carbs 68.7g 3.04g N/A
Sugar 2.5g 0.27g N/A
Tryptophan 0.179mg 0.125mg 0%
Threonine 0.469mg 0.517mg 0%
Isoleucine 0.618mg 0.589mg 0%
Leucine 1.018mg 1.221mg 0%
Lysine 0.629mg 1.338mg 0%
Methionine 0.438mg 0.281mg 0%
Phenylalanine 0.721mg 0.556mg 0%
Valine 0.858mg 0.692mg 0%
Histidine 0.384mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +30.8%
Contains more CarbsCarbs +2363.8%
Contains more OtherOther +50%
Contains more FatsFats +1101.9%
Contains more WaterWater +824%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +75.6%
Contains more Mono. FatMonounsaturated fat +2181.1%

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.