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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, vitamin B12, and vitamin A.
  • Wild rice raw covers your daily vitamin B3 needs 37% more than smoothie.
  • The amount of sugar in wild rice raw is lower.
  • The glycemic index of smoothie 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.
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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +1679.2%
Contains more IronIron +1206.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +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.
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +725.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +376.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Smoothie DV% diff.
Phosphorus 433mg 62%
Manganese 1.329mg 58%
Copper 0.524mg 58%
Zinc 5.96mg 54%
Magnesium 177mg 42%
Vitamin B3 6.733mg 0.816mg 37%
Protein 14.73g 1.22g 27%
Vitamin C 0mg 24.5mg 27%
Fiber 6.2g 0g 25%
Folate 95µg 24%
Vitamin B6 0.391mg 0.082mg 24%
Iron 1.96mg 0.15mg 23%
Carbs 74.9g 8.16g 22%
Vitamin B5 1.074mg 21%
Vitamin B2 0.262mg 20%
Calories 357kcal 37kcal 16%
Potassium 427mg 24mg 12%
Vitamin B12 0µg 0.24µg 10%
Vitamin B1 0.115mg 10%
Choline 35mg 6%
Selenium 2.8µg 5%
Polyunsaturated fat 0.676g 5%
Vitamin E 0.82mg 5%
Calcium 21mg 41mg 2%
Vitamin K 1.9µg 2%
Fats 1.08g 0g 2%
Sodium 7mg 29mg 1%
Saturated fat 0.156g 0g 1%
Net carbs 68.7g 8.16g N/A
Sugar 2.5g 7.35g N/A
Vitamin A 1µg 0%
Monounsaturated fat 0.159g 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%

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +1107.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +817.9%
Contains more OtherOther +350%
Contains more WaterWater +1063.4%

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.