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  6. Wild rice raw vs. Sweet roll

Wild rice raw vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between wild rice raw and sweet roll

  • Wild rice raw is richer in phosphorus, zinc, copper, manganese, magnesium, vitamin B3, and vitamin B6, yet sweet roll is richer in selenium and vitamin B1.
  • Daily need coverage for phosphorus for wild rice raw is 51% higher.
  • Wild rice raw contains 10 times more magnesium than sweet roll. Wild rice raw contains 177mg of magnesium, while sweet roll contains 17mg.
  • Sweet roll has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Wild rice raw vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +941.2%
Contains more PotassiumPotassium +284.7%
Contains more IronIron +22.5%
Contains more CopperCopper +495.5%
Contains more ZincZinc +910.2%
Contains more PhosphorusPhosphorus +469.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +343%
Contains more CalciumCalcium +242.9%
Contains more SeleniumSelenium +507.1%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B3Vitamin B3 +182.4%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more Vitamin B6Vitamin B6 +265.4%
Contains more FolateFolate +31.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6100%
Contains more Vitamin EVitamin E +142.7%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +131.6%
Contains more CholineCholine +18%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.265mg

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +137.6%
Contains more CarbsCarbs +47.2%
Contains more FatsFats +1418.5%
Contains more WaterWater +219.6%
Contains more OtherOther +11.1%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +2917%
Contains more Poly. FatPolyunsaturated fat +1005.5%

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 Sweet roll
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Sweet roll DV% diff.
Phosphorus 433mg 76mg 51%
Zinc 5.96mg 0.59mg 49%
Copper 0.524mg 0.088mg 48%
Polyunsaturated fat 0.676g 7.473g 45%
Manganese 1.329mg 0.3mg 45%
Magnesium 177mg 17mg 38%
Vitamin B3 6.733mg 2.384mg 27%
Selenium 2.8µg 17µg 26%
Fats 1.08g 16.4g 24%
Vitamin B6 0.391mg 0.107mg 22%
Cholesterol 0mg 66mg 22%
Protein 14.73g 6.2g 17%
Vitamin B1 0.115mg 0.324mg 17%
Fiber 6.2g 2.4g 15%
Sodium 7mg 304mg 13%
Saturated fat 0.156g 3.079g 13%
Vitamin B5 1.074mg 0.406mg 13%
Monounsaturated fat 0.159g 4.797g 12%
Potassium 427mg 111mg 9%
Vitamin E 0.82mg 1.99mg 8%
Carbs 74.9g 50.9g 8%
Vitamin A 1µg 62µg 7%
Folate 95µg 72µg 6%
Vitamin B12 0µg 0.14µg 6%
Iron 1.96mg 1.6mg 5%
Calcium 21mg 72mg 5%
Vitamin C 0mg 2mg 2%
Vitamin K 1.9µg 4.4µg 2%
Calories 357kcal 372kcal 1%
Choline 35mg 41.3mg 1%
Net carbs 68.7g 48.5g N/A
Sugar 2.5g 31.73g N/A
Vitamin B2 0.262mg 0.265mg 0%
Tryptophan 0.179mg 0.074mg 0%
Threonine 0.469mg 0.211mg 0%
Isoleucine 0.618mg 0.259mg 0%
Leucine 1.018mg 0.458mg 0%
Lysine 0.629mg 0.243mg 0%
Methionine 0.438mg 0.117mg 0%
Phenylalanine 0.721mg 0.3mg 0%
Valine 0.858mg 0.291mg 0%
Histidine 0.384mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
96%
Wild rice raw
35%
Sweet roll

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 29.23g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 2.923g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.