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  6. Wild rice raw vs. Swordfish

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

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How are wild rice raw and swordfish different?

  • Wild rice raw is higher in manganese, copper, zinc, magnesium, fiber, and folate; however, swordfish is richer in selenium, vitamin D, and vitamin B12.
  • Daily need coverage for selenium for swordfish is 119% higher.
  • Swordfish has a lower glycemic index (0) than wild rice raw (57).

Wild rice, raw and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Wild rice raw vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +405.7%
Contains more CalciumCalcium +250%
Contains more IronIron +335.6%
Contains more CopperCopper +1039.1%
Contains more ZincZinc +664.1%
Contains more PhosphorusPhosphorus +42.4%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +10123.1%
Contains more PotassiumPotassium +16.9%
Contains more SeleniumSelenium +2346.4%

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%
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B2Vitamin B2 +315.9%
Contains more Vitamin B5Vitamin B5 +157.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +4650%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +193.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +37.4%
Contains more Vitamin B6Vitamin B6 +57.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +121.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Swordfish DV% diff.
Selenium 2.8µg 68.5µg 119%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Manganese 1.329mg 0.013mg 57%
Copper 0.524mg 0.046mg 53%
Zinc 5.96mg 0.78mg 47%
Magnesium 177mg 35mg 34%
Cholesterol 0mg 78mg 26%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Folate 95µg 2µg 23%
Iron 1.96mg 0.45mg 19%
Phosphorus 433mg 304mg 18%
Vitamin B6 0.391mg 0.615mg 17%
Protein 14.73g 23.45g 17%
Vitamin B3 6.733mg 9.254mg 16%
Vitamin B2 0.262mg 0.063mg 15%
Vitamin B5 1.074mg 0.417mg 13%
Vitamin E 0.82mg 2.41mg 11%
Fats 1.08g 7.93g 11%
Calories 357kcal 172kcal 9%
Saturated fat 0.156g 1.911g 8%
Choline 35mg 77.5mg 8%
Monounsaturated fat 0.159g 3.544g 8%
Vitamin A 1µg 43µg 5%
Polyunsaturated fat 0.676g 1.368g 5%
Sodium 7mg 97mg 4%
Vitamin B1 0.115mg 0.089mg 2%
Potassium 427mg 499mg 2%
Calcium 21mg 6mg 2%
Vitamin K 1.9µg 0.1µg 2%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Trans fat 0.056g N/A
Tryptophan 0.179mg 0.265mg 0%
Threonine 0.469mg 1.035mg 0%
Isoleucine 0.618mg 1.088mg 0%
Leucine 1.018mg 1.919mg 0%
Lysine 0.629mg 2.168mg 0%
Methionine 0.438mg 0.699mg 0%
Phenylalanine 0.721mg 0.922mg 0%
Valine 0.858mg 1.216mg 0%
Histidine 0.384mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +325%
Contains more ProteinProtein +59.2%
Contains more FatsFats +634.3%
Contains more WaterWater +779.6%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +2128.9%
Contains more Poly. FatPolyunsaturated fat +102.4%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.