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  6. Wild rice raw vs. Soy sauce

Wild rice raw vs. Soy sauce — In-Depth Nutrition Comparison

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Differences between wild rice raw and soy sauce

  • Soy sauce contains less copper, zinc, phosphorus, vitamin B3, magnesium, fiber, folate, vitamin B6, and vitamin B5 than wild rice raw.
  • Soy sauce's daily need coverage for sodium is 239% higher.
  • Soy sauce contains 12 times less copper than wild rice raw. Wild rice raw contains 0.524mg of copper, while soy sauce contains 0.043mg.
  • The amount of sodium in wild rice raw is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Wild rice, raw and Soy sauce made from soy and wheat (shoyu).

Infographic

Wild rice raw vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more MagnesiumMagnesium +139.2%
Contains more IronIron +35.2%
Contains more CopperCopper +1118.6%
Contains more ZincZinc +585.1%
Contains more PhosphorusPhosphorus +160.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +30.6%
Contains more SeleniumSelenium +460%
Contains more CalciumCalcium +57.1%
~equal in Potassium ~435mg

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +248.5%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B3Vitamin B3 +206.6%
Contains more Vitamin B5Vitamin B5 +261.6%
Contains more Vitamin B6Vitamin B6 +164.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +578.6%
Contains more CholineCholine +91.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +81%
Contains more FatsFats +89.5%
Contains more CarbsCarbs +1419.3%
Contains more WaterWater +816.9%
Contains more OtherOther +894.1%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +80.7%
Contains more Poly. FatPolyunsaturated fat +157%
Contains less Sat. FatSaturated fat -53.2%

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
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +570%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Soy sauce
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Soy sauce DV% diff.
Sodium 7mg 5493mg 239%
Copper 0.524mg 0.043mg 53%
Zinc 5.96mg 0.87mg 46%
Phosphorus 433mg 166mg 38%
Vitamin B3 6.733mg 2.196mg 28%
Magnesium 177mg 74mg 25%
Carbs 74.9g 4.93g 23%
Fiber 6.2g 0.8g 22%
Folate 95µg 14µg 20%
Vitamin B6 0.391mg 0.148mg 19%
Vitamin B5 1.074mg 0.297mg 16%
Calories 357kcal 53kcal 15%
Manganese 1.329mg 1.018mg 14%
Protein 14.73g 8.14g 13%
Vitamin B2 0.262mg 0.165mg 7%
Vitamin B1 0.115mg 0.033mg 7%
Iron 1.96mg 1.45mg 6%
Vitamin E 0.82mg 0mg 5%
Selenium 2.8µg 0.5µg 4%
Polyunsaturated fat 0.676g 0.263g 3%
Choline 35mg 18.3mg 3%
Vitamin K 1.9µg 0µg 2%
Calcium 21mg 33mg 1%
Fats 1.08g 0.57g 1%
Net carbs 68.7g 4.13g N/A
Potassium 427mg 435mg 0%
Sugar 2.5g 0.4g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.073g 0%
Monounsaturated fat 0.159g 0.088g 0%
Tryptophan 0.179mg 0.096mg 0%
Threonine 0.469mg 0.271mg 0%
Isoleucine 0.618mg 0.318mg 0%
Leucine 1.018mg 0.537mg 0%
Lysine 0.629mg 0.381mg 0%
Methionine 0.438mg 0.097mg 0%
Phenylalanine 0.721mg 0.353mg 0%
Valine 0.858mg 0.332mg 0%
Histidine 0.384mg 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
96%
Wild rice raw
112%
Soy sauce

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 5486mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3.4)
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 Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 2.1g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.083g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.