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  6. Wild rice raw vs. Soft serve

Wild rice raw vs. Soft serve — In-Depth Nutrition Comparison

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The main differences between wild rice raw and soft serve

  • Wild rice raw is richer than soft serve in manganese, copper, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, and fiber.
  • Daily need coverage for manganese for wild rice raw is 58% higher.
  • Wild rice raw contains 71 times more vitamin B3 than soft serve. Wild rice raw contains 6.733mg of vitamin B3, while soft serve contains 0.095mg.
  • Wild rice raw contains less saturated fat.
  • Wild rice raw has a lower glycemic index than soft serve.

Food types used in this article are Wild rice, raw and Ice cream, soft serve, chocolate.

Infographic

Wild rice raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +1375%
Contains more PotassiumPotassium +141.2%
Contains more IronIron +833.3%
Contains more CopperCopper +1646.7%
Contains more ZincZinc +1046.2%
Contains more PhosphorusPhosphorus +273.3%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +26480%
Contains more CalciumCalcium +523.8%
~equal in Selenium ~3µg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin EVitamin E +34.4%
Contains more Vitamin B1Vitamin B1 +134.7%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B3Vitamin B3 +6987.4%
Contains more Vitamin B5Vitamin B5 +112.3%
Contains more Vitamin B6Vitamin B6 +714.6%
Contains more Vitamin KVitamin K +111.1%
Contains more FolateFolate +955.6%
Contains more CholineCholine +34.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +259.3%
Contains more CarbsCarbs +237.4%
Contains more OtherOther +70%
Contains more FatsFats +1103.7%
Contains more WaterWater +670.6%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +47%
Contains more Mono. FatMonounsaturated fat +2095%

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 Soft serve
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Soft serve DV% diff.
Manganese 1.329mg 0.005mg 58%
Copper 0.524mg 0.03mg 55%
Zinc 5.96mg 0.52mg 49%
Phosphorus 433mg 116mg 45%
Vitamin B3 6.733mg 0.095mg 41%
Magnesium 177mg 12mg 39%
Saturated fat 0.156g 7.46g 33%
Cholesterol 0mg 91mg 30%
Vitamin B6 0.391mg 0.048mg 26%
Fiber 6.2g 0.7g 22%
Folate 95µg 9µg 22%
Iron 1.96mg 0.21mg 22%
Protein 14.73g 4.1g 21%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 1µg 162µg 18%
Carbs 74.9g 22.2g 18%
Fats 1.08g 13g 18%
Calcium 21mg 131mg 11%
Vitamin B5 1.074mg 0.506mg 11%
Monounsaturated fat 0.159g 3.49g 8%
Potassium 427mg 177mg 7%
Calories 357kcal 222kcal 7%
Vitamin B1 0.115mg 0.049mg 6%
Vitamin B2 0.262mg 0.182mg 6%
Vitamin D 0IU 29IU 4%
Vitamin D 0µg 0.7µg 4%
Sodium 7mg 61mg 2%
Choline 35mg 26mg 2%
Polyunsaturated fat 0.676g 0.46g 1%
Caffeine 0mg 2mg 1%
Vitamin K 1.9µg 0.9µg 1%
Vitamin E 0.82mg 0.61mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 68.7g 21.5g N/A
Sugar 2.5g 21.16g N/A
Selenium 2.8µg 3µg 0%
Tryptophan 0.179mg 0.048mg 0%
Threonine 0.469mg 0.169mg 0%
Isoleucine 0.618mg 0.215mg 0%
Leucine 1.018mg 0.353mg 0%
Lysine 0.629mg 0.296mg 0%
Methionine 0.438mg 0.091mg 0%
Phenylalanine 0.721mg 0.176mg 0%
Valine 0.858mg 0.241mg 0%
Histidine 0.384mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Soft serve
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Wild rice raw
20%
Soft serve
Minerals Daily Need Coverage Score
96%
Wild rice raw
17%
Soft serve

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 18.66g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 7.304g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 22)
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 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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.