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  6. Wild rice raw vs. Shortbread

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

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Significant differences between wild rice raw and shortbread

  • Wild rice raw has more phosphorus, zinc, copper, manganese, magnesium, vitamin B6, vitamin B3, and fiber; however, shortbread is richer in vitamin B1.
  • Wild rice raw covers your daily phosphorus needs 52% more than shortbread.
  • Shortbread has 13 times less magnesium than wild rice raw. Wild rice raw has 177mg of magnesium, while shortbread has 14mg.
  • Wild rice raw contains less saturated fat.

Specific food types used in this comparison are Wild rice, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Wild rice raw vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +1164.3%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +385.2%
Contains more CopperCopper +482.2%
Contains more ZincZinc +1116.3%
Contains more PhosphorusPhosphorus +556.1%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +238.2%
Contains more IronIron +52%
Contains more SeleniumSelenium +121.4%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +105.6%
Contains more Vitamin B5Vitamin B5 +234.6%
Contains more Vitamin B6Vitamin B6 +450.7%
Contains more FolateFolate +17.3%
Contains more CholineCholine +3788.9%
Contains more Vitamin EVitamin E +197.6%
Contains more Vitamin B1Vitamin B1 +207%
Contains more Vitamin B2Vitamin B2 +19.8%
Contains more Vitamin KVitamin K +478.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Shortbread DV% diff.
Phosphorus 433mg 66mg 52%
Polyunsaturated fat 0.676g 8.326g 51%
Zinc 5.96mg 0.49mg 50%
Copper 0.524mg 0.09mg 48%
Manganese 1.329mg 0.393mg 41%
Fats 1.08g 26.22g 39%
Magnesium 177mg 14mg 39%
Saturated fat 0.156g 8.105g 36%
Vitamin B6 0.391mg 0.071mg 25%
Vitamin B3 6.733mg 3.275mg 22%
Vitamin B1 0.115mg 0.353mg 20%
Fiber 6.2g 1.3g 20%
Protein 14.73g 5.37g 19%
Starch 40.47g 17%
Monounsaturated fat 0.159g 6.708g 16%
Sodium 7mg 353mg 15%
Vitamin B5 1.074mg 0.321mg 15%
Iron 1.96mg 2.98mg 13%
Vitamin E 0.82mg 2.44mg 11%
Potassium 427mg 88mg 10%
Calories 357kcal 514kcal 8%
Vitamin K 1.9µg 11µg 8%
Choline 35mg 0.9mg 6%
Selenium 2.8µg 6.2µg 6%
Vitamin B2 0.262mg 0.314mg 4%
Folate 95µg 81µg 4%
Carbs 74.9g 63.78g 4%
Calcium 21mg 13mg 1%
Net carbs 68.7g 62.48g N/A
Sugar 2.5g 21.65g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.714g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +174.3%
Contains more CarbsCarbs +17.4%
Contains more WaterWater +115.6%
Contains more OtherOther +48.5%
Contains more FatsFats +2327.8%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +4118.9%
Contains more Poly. FatPolyunsaturated fat +1131.7%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3032.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.