Wild rice raw vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and pretzel
- Wild rice raw is higher in zinc, phosphorus, copper, magnesium, vitamin B6, and vitamin B5, yet pretzel is higher in iron, vitamin B1, and folate.
- Pretzel covers your daily sodium needs 54% more than wild rice raw.
- Wild rice raw contains 6 times more magnesium than pretzel. While wild rice raw contains 177mg of magnesium, pretzel contains only 29mg.
- The amount of sodium in wild rice raw is lower.
- The glycemic index of wild rice raw is lower.
Food varieties used in this article are Wild rice, raw and Snacks, pretzels, hard, plain, salted.
Infographic
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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.
| Contains more MagnesiumMagnesium | +510.3% |
| Contains more PotassiumPotassium | +91.5% |
| Contains more CopperCopper | +235.9% |
| Contains more ZincZinc | +473.1% |
| Contains more PhosphorusPhosphorus | +238.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +30.9% |
| Contains more CalciumCalcium | +28.6% |
| Contains more IronIron | +133.7% |
| Contains more SeleniumSelenium | +57.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +74.5% |
| Contains more Vitamin B3Vitamin B3 | +27.8% |
| Contains more Vitamin B5Vitamin B5 | +233.5% |
| Contains more Vitamin B6Vitamin B6 | +428.4% |
| Contains more CholineCholine | +18.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +268.7% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin KVitamin K | +47.4% |
| Contains more FolateFolate | +74.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 1240mg | 54% |
| Zinc | 5.96mg | 1.04mg | 45% |
| Phosphorus | 433mg | 128mg | 44% |
| Copper | 0.524mg | 0.156mg | 41% |
| Magnesium | 177mg | 29mg | 35% |
| Iron | 1.96mg | 4.58mg | 33% |
| Starch | 72.58g | 30% | |
| Vitamin B1 | 0.115mg | 0.424mg | 26% |
| Vitamin B6 | 0.391mg | 0.074mg | 24% |
| Folate | 95µg | 166µg | 18% |
| Vitamin B5 | 1.074mg | 0.322mg | 15% |
| Manganese | 1.329mg | 1.015mg | 14% |
| Fiber | 6.2g | 3.4g | 11% |
| Vitamin B3 | 6.733mg | 5.27mg | 9% |
| Protein | 14.73g | 10.04g | 9% |
| Potassium | 427mg | 223mg | 6% |
| Vitamin B2 | 0.262mg | 0.332mg | 5% |
| Polyunsaturated fat | 0.676g | 1.291g | 4% |
| Selenium | 2.8µg | 4.4µg | 3% |
| Fats | 1.08g | 2.93g | 3% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Vitamin E | 0.82mg | 0.47mg | 2% |
| Carbs | 74.9g | 80.39g | 2% |
| Saturated fat | 0.156g | 0.391g | 1% |
| Monounsaturated fat | 0.159g | 0.727g | 1% |
| Choline | 35mg | 29.5mg | 1% |
| Calories | 357kcal | 384kcal | 1% |
| Vitamin K | 1.9µg | 2.8µg | 1% |
| Calcium | 21mg | 27mg | 1% |
| Net carbs | 68.7g | 76.99g | N/A |
| Sugar | 2.5g | 2.21g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.179mg | 0.097mg | 0% |
| Threonine | 0.469mg | 0.25mg | 0% |
| Isoleucine | 0.618mg | 0.407mg | 0% |
| Leucine | 1.018mg | 0.757mg | 0% |
| Lysine | 0.629mg | 0.257mg | 0% |
| Methionine | 0.438mg | 0.177mg | 0% |
| Phenylalanine | 0.721mg | 0.52mg | 0% |
| Valine | 0.858mg | 0.48mg | 0% |
| Histidine | 0.384mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more ProteinProtein | +46.7% |
| Contains more WaterWater | +147.9% |
| Contains more FatsFats | +171.3% |
| Contains more OtherOther | +129.4% |
~equal in
Carbs
~80.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains less Sat. FatSaturated fat | -60.1% |
| Contains more Mono. FatMonounsaturated fat | +357.2% |
| Contains more Poly. FatPolyunsaturated fat | +91% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
72.58 g
Sucrose:
0 g
Glucose:
0.69 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
1.11 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g