Wild rice raw vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and sweet potato
- Wild rice raw is higher in phosphorus, zinc, manganese, copper, vitamin B3, magnesium, folate, iron, and vitamin B2, yet sweet potato is higher in vitamin A.
- Sweet potato covers your daily vitamin A needs 283% more than wild rice raw.
- Wild rice raw contains 20 times more zinc than sweet potato. While wild rice raw contains 5.96mg of zinc, sweet potato contains only 0.3mg.
- The glycemic index of wild rice raw is lower.
Food varieties used in this article are Wild rice, raw and Sweet potato, raw, unprepared.
Infographic
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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.
| Contains more MagnesiumMagnesium | +608% |
| Contains more PotassiumPotassium | +26.7% |
| Contains more IronIron | +221.3% |
| Contains more CopperCopper | +247% |
| Contains more ZincZinc | +1886.7% |
| Contains more PhosphorusPhosphorus | +821.3% |
| Contains less SodiumSodium | -87.3% |
| Contains more ManganeseManganese | +415.1% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more CalciumCalcium | +42.9% |
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.
| Contains more Vitamin EVitamin E | +215.4% |
| Contains more Vitamin B1Vitamin B1 | +47.4% |
| Contains more Vitamin B2Vitamin B2 | +329.5% |
| Contains more Vitamin B3Vitamin B3 | +1108.8% |
| Contains more Vitamin B5Vitamin B5 | +34.3% |
| Contains more Vitamin B6Vitamin B6 | +87.1% |
| Contains more FolateFolate | +763.6% |
| Contains more CholineCholine | +184.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +70800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 1µg | 709µg | 79% |
| Phosphorus | 433mg | 47mg | 55% |
| Zinc | 5.96mg | 0.3mg | 51% |
| Manganese | 1.329mg | 0.258mg | 47% |
| Copper | 0.524mg | 0.151mg | 41% |
| Vitamin B3 | 6.733mg | 0.557mg | 39% |
| Magnesium | 177mg | 25mg | 36% |
| Protein | 14.73g | 1.57g | 26% |
| Folate | 95µg | 11µg | 21% |
| Carbs | 74.9g | 20.12g | 18% |
| Iron | 1.96mg | 0.61mg | 17% |
| Vitamin B2 | 0.262mg | 0.061mg | 15% |
| Calories | 357kcal | 86kcal | 14% |
| Vitamin B6 | 0.391mg | 0.209mg | 14% |
| Fiber | 6.2g | 3g | 13% |
| Starch | 12.65g | 5% | |
| Vitamin B5 | 1.074mg | 0.8mg | 5% |
| Choline | 35mg | 12.3mg | 4% |
| Vitamin E | 0.82mg | 0.26mg | 4% |
| Polyunsaturated fat | 0.676g | 0.014g | 4% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Vitamin B1 | 0.115mg | 0.078mg | 3% |
| Potassium | 427mg | 337mg | 3% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Sodium | 7mg | 55mg | 2% |
| Fats | 1.08g | 0.05g | 2% |
| Saturated fat | 0.156g | 0.018g | 1% |
| Fructose | 0.7g | 1% | |
| Calcium | 21mg | 30mg | 1% |
| Net carbs | 68.7g | 17.12g | N/A |
| Sugar | 2.5g | 4.18g | N/A |
| Vitamin K | 1.9µg | 1.8µg | 0% |
| Monounsaturated fat | 0.159g | 0.001g | 0% |
| Tryptophan | 0.179mg | 0.031mg | 0% |
| Threonine | 0.469mg | 0.083mg | 0% |
| Isoleucine | 0.618mg | 0.055mg | 0% |
| Leucine | 1.018mg | 0.092mg | 0% |
| Lysine | 0.629mg | 0.066mg | 0% |
| Methionine | 0.438mg | 0.029mg | 0% |
| Phenylalanine | 0.721mg | 0.089mg | 0% |
| Valine | 0.858mg | 0.086mg | 0% |
| Histidine | 0.384mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +838.2% |
| Contains more FatsFats | +2060% |
| Contains more CarbsCarbs | +272.3% |
| Contains more OtherOther | +56.1% |
| Contains more WaterWater | +895.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +15800% |
| Contains more Poly. FatPolyunsaturated fat | +4728.6% |
| Contains less Sat. FatSaturated fat | -88.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +276.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g