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  6. Wild rice raw vs. Sun-dried tomato

Wild rice raw vs. Sun-dried tomato — In-Depth Nutrition Comparison

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The main differences between wild rice raw and sun-dried tomato

  • Wild rice raw is richer in zinc, phosphorus, manganese, magnesium, vitamin B3, folate, and vitamin B5, yet sun-dried tomato is richer in vitamin C, potassium, and vitamin A.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.
  • Wild rice raw contains 8 times more zinc than sun-dried tomato. Wild rice raw contains 5.96mg of zinc, while sun-dried tomato contains 0.78mg.
  • Sun-dried tomato has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Wild rice raw vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +118.5%
Contains more ZincZinc +664.1%
Contains more PhosphorusPhosphorus +211.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +185.2%
Contains more CalciumCalcium +123.8%
Contains more PotassiumPotassium +266.5%
Contains more IronIron +36.7%
~equal in Copper ~0.473mg
~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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +124.2%
Contains more Vitamin B6Vitamin B6 +22.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +313%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B1Vitamin B1 +67.8%
Contains more Vitamin B2Vitamin B2 +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Zinc 5.96mg 0.78mg 47%
Phosphorus 433mg 139mg 42%
Manganese 1.329mg 0.466mg 38%
Potassium 427mg 1565mg 33%
Magnesium 177mg 81mg 23%
Monounsaturated fat 0.159g 8.663g 21%
Fats 1.08g 14.08g 20%
Protein 14.73g 5.06g 19%
Vitamin B3 6.733mg 3.63mg 19%
Folate 95µg 23µg 18%
Carbs 74.9g 23.33g 17%
Vitamin B5 1.074mg 0.479mg 12%
Sodium 7mg 266mg 11%
Vitamin B2 0.262mg 0.383mg 9%
Iron 1.96mg 2.68mg 9%
Polyunsaturated fat 0.676g 2.06g 9%
Saturated fat 0.156g 1.893g 8%
Calories 357kcal 213kcal 7%
Vitamin B1 0.115mg 0.193mg 7%
Vitamin A 1µg 64µg 7%
Copper 0.524mg 0.473mg 6%
Vitamin B6 0.391mg 0.319mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Calcium 21mg 47mg 3%
Vitamin K 1.9µg 2%
Fiber 6.2g 5.8g 2%
Net carbs 68.7g 17.53g N/A
Sugar 2.5g N/A
Selenium 2.8µg 3µg 0%
Tryptophan 0.179mg 0.037mg 0%
Threonine 0.469mg 0.128mg 0%
Isoleucine 0.618mg 0.121mg 0%
Leucine 1.018mg 0.185mg 0%
Lysine 0.629mg 0.186mg 0%
Methionine 0.438mg 0.044mg 0%
Phenylalanine 0.721mg 0.131mg 0%
Valine 0.858mg 0.13mg 0%
Histidine 0.384mg 0.077mg 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% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +191.1%
Contains more CarbsCarbs +221%
Contains more FatsFats +1203.7%
Contains more WaterWater +593.7%
Contains more OtherOther +141.8%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +5348.4%
Contains more Poly. FatPolyunsaturated fat +204.7%

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.