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  6. Wild rice raw vs. Smoothie

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

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A recap on differences between Wild rice raw and Smoothie

  • Wild rice raw is higher in Vitamin B3, Fiber, Vitamin B6, Iron, and Potassium, yet Smoothie is higher in Vitamin C, and Vitamin B12.
  • Wild rice raw covers your daily Vitamin B3 needs 37% more than Smoothie.
  • The amount of Sugar in Wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Wild rice raw vs Smoothie 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.
Wild rice raw
Wild rice raw
9
:
1
Smoothie
Smoothie
Contains more Iron +1206.7%
Contains more Potassium +1679.2%
Contains less Sodium -75.9%
Contains more Calcium +95.2%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Iron +1206.7%
Contains more Potassium +1679.2%
Contains less Sodium -75.9%
Contains more Calcium +95.2%

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.
Wild rice raw
Wild rice raw
9
:
3
Smoothie
Smoothie
Contains more Vitamin B3 +725.1%
Contains more Vitamin B6 +376.8%
Contains more Vitamin A +2047.4%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin B3 +725.1%
Contains more Vitamin B6 +376.8%
Contains more Vitamin A +2047.4%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Smoothie
Smoothie
Contains more Protein +1107.4%
Contains more Fats +∞%
Contains more Carbs +817.9%
Contains more Other +350%
Contains more Water +1063.4%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +1107.4%
Contains more Fats +∞%
Contains more Carbs +817.9%
Contains more Other +350%
Contains more Water +1063.4%

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 Smoothie
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Smoothie Opinion
Net carbs 68.7g 8.16g Wild rice raw
Protein 14.73g 1.22g Wild rice raw
Fats 1.08g 0g Wild rice raw
Carbs 74.9g 8.16g Wild rice raw
Calories 357kcal 37kcal Wild rice raw
Sugar 2.5g 7.35g Wild rice raw
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 41mg Smoothie
Iron 1.96mg 0.15mg Wild rice raw
Magnesium 177mg Wild rice raw
Phosphorus 433mg Wild rice raw
Potassium 427mg 24mg Wild rice raw
Sodium 7mg 29mg Wild rice raw
Zinc 5.96mg Wild rice raw
Copper 0.524mg Wild rice raw
Manganese 1.329mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin A 19IU 408IU Smoothie
Vitamin A RAE 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin C 0mg 24.5mg Smoothie
Vitamin B1 0.115mg Wild rice raw
Vitamin B2 0.262mg Wild rice raw
Vitamin B3 6.733mg 0.816mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.391mg 0.082mg Wild rice raw
Folate 95µg Wild rice raw
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.156g 0g Smoothie
Monounsaturated Fat 0.159g Wild rice raw
Polyunsaturated fat 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Smoothie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
14%
Smoothie
Minerals Daily Need Coverage Score
96%
Wild rice raw
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 22mg)
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 Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.156g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.