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  6. Wild rice raw vs. Strudel

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

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What are the main differences between wild rice raw and strudel?

  • Wild rice raw is richer in zinc, magnesium, phosphorus, and fiber, while strudel is higher in vitamin B12, iron, calcium, vitamin A, and vitamin B1.
  • Strudel's daily need coverage for vitamin B12 is 67% higher.
  • Strudel has 15 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while strudel has 0.4mg.
  • Wild rice raw is lower in sodium.

We used Wild rice, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel types in this comparison.

Infographic

Wild rice raw vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +1261.5%
Contains more PotassiumPotassium +501.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +1390%
Contains more PhosphorusPhosphorus +64.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1295.2%
Contains more IronIron +201%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +39400%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Strudel DV% diff.
Vitamin B12 0µg 1.6µg 67%
Copper 0.524mg 58%
Manganese 1.329mg 58%
Zinc 5.96mg 0.4mg 51%
Iron 1.96mg 5.9mg 49%
Vitamin A 1µg 395µg 44%
Magnesium 177mg 13mg 39%
Sodium 7mg 691mg 30%
Calcium 21mg 293mg 27%
Polyunsaturated fat 0.676g 4.6g 26%
Phosphorus 433mg 263mg 24%
Vitamin B1 0.115mg 0.39mg 23%
Vitamin B5 1.074mg 21%
Fiber 6.2g 1.2g 20%
Protein 14.73g 5g 19%
Fats 1.08g 11g 15%
Vitamin B2 0.262mg 0.45mg 14%
Saturated fat 0.156g 2.7g 12%
Vitamin B6 0.391mg 0.53mg 11%
Potassium 427mg 71mg 10%
Vitamin B3 6.733mg 5.3mg 9%
Carbs 74.9g 50g 8%
Monounsaturated fat 0.159g 2.8g 7%
Choline 35mg 6%
Folate 95µg 74µg 5%
Vitamin E 0.82mg 0mg 5%
Selenium 2.8µg 5%
Cholesterol 0mg 12mg 4%
Calories 357kcal 318kcal 2%
Vitamin K 1.9µg 2%
Net carbs 68.7g 48.8g N/A
Vitamin D 0IU 1IU 0%
Sugar 2.5g 16.8g N/A
Trans fat 0.2g N/A
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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more ProteinProtein +194.6%
Contains more CarbsCarbs +49.8%
Contains more FatsFats +918.5%
Contains more WaterWater +276.3%
Contains more OtherOther +213.7%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +1661%
Contains more Poly. FatPolyunsaturated fat +580.5%

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

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.