Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Spread

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

Compare

Differences between wild rice raw and spread

  • Wild rice raw has more manganese, phosphorus, zinc, copper, magnesium, vitamin B3, and fiber, while spread has more vitamin B12.
  • Wild rice raw's daily need coverage for manganese is 57% higher.
  • Spread contains 31 times less fiber than wild rice raw. Wild rice raw contains 6.2g of fiber, while spread contains 0.2g.
  • The amount of saturated fat in wild rice raw is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Wild rice, raw and Sandwich spread, pork, beef.

Infographic

Wild rice raw vs Spread 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%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +2112.5%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +288.2%
Contains more IronIron +148.1%
Contains more CopperCopper +303.1%
Contains more ZincZinc +484.3%
Contains more PhosphorusPhosphorus +633.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +5011.5%
Contains more SeleniumSelenium +246.4%

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%
Spread
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +289.2%
Contains more Vitamin B5Vitamin B5 +149.8%
Contains more Vitamin B6Vitamin B6 +225.8%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +4650%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +112.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +49.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +78%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Spread DV% diff.
Manganese 1.329mg 0.026mg 57%
Phosphorus 433mg 59mg 53%
Vitamin B12 0µg 1.12µg 47%
Zinc 5.96mg 1.02mg 45%
Sodium 7mg 1013mg 44%
Copper 0.524mg 0.13mg 44%
Magnesium 177mg 8mg 40%
Vitamin B3 6.733mg 1.73mg 31%
Saturated fat 0.156g 5.977g 26%
Fats 1.08g 17.34g 25%
Fiber 6.2g 0.2g 24%
Folate 95µg 2µg 23%
Vitamin B6 0.391mg 0.12mg 21%
Carbs 74.9g 11.94g 21%
Monounsaturated fat 0.159g 7.584g 19%
Iron 1.96mg 0.79mg 15%
Protein 14.73g 7.66g 14%
Cholesterol 0mg 38mg 13%
Vitamin B5 1.074mg 0.43mg 13%
Polyunsaturated fat 0.676g 2.565g 13%
Selenium 2.8µg 9.7µg 13%
Vitamin B2 0.262mg 0.134mg 10%
Potassium 427mg 110mg 9%
Calories 357kcal 235kcal 6%
Vitamin E 0.82mg 1.74mg 6%
Vitamin B1 0.115mg 0.172mg 5%
Choline 35mg 62.3mg 5%
Vitamin A 1µg 26µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Calcium 21mg 12mg 1%
Net carbs 68.7g 11.74g N/A
Sugar 2.5g 0g N/A
Vitamin K 1.9µg 1.6µg 0%
Tryptophan 0.179mg 0.082mg 0%
Threonine 0.469mg 0.334mg 0%
Isoleucine 0.618mg 0.334mg 0%
Leucine 1.018mg 0.6mg 0%
Lysine 0.629mg 0.663mg 0%
Methionine 0.438mg 0.196mg 0%
Phenylalanine 0.721mg 0.301mg 0%
Valine 0.858mg 0.356mg 0%
Histidine 0.384mg 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +92.3%
Contains more CarbsCarbs +527.3%
Contains more FatsFats +1505.6%
Contains more WaterWater +676.8%
Contains more OtherOther +81.7%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +4669.8%
Contains more Poly. FatPolyunsaturated fat +279.4%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.