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  6. Wild rice raw vs. Table salt

Wild rice raw vs. Table salt — In-Depth Nutrition Comparison

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A recap on the differences between wild rice raw and table salt

  • Wild rice raw is higher than table salt in phosphorus, copper, manganese, zinc, vitamin B3, magnesium, vitamin B6, fiber, and folate.
  • Table salt covers your daily sodium needs 1685% more than wild rice raw.
  • The amount of sodium in wild rice raw is lower.
  • The glycemic index of table salt is lower.

Food varieties used in this article are Wild rice, raw and Salt, table.

Infographic

Wild rice raw vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +17600%
Contains more PotassiumPotassium +5237.5%
Contains more IronIron +493.9%
Contains more CopperCopper +1646.7%
Contains more ZincZinc +5860%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1229%
Contains more SeleniumSelenium +2700%
Contains more CalciumCalcium +14.3%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Table salt DV% diff.
Sodium 7mg 38758mg 1685%
Phosphorus 433mg 0mg 62%
Copper 0.524mg 0.03mg 55%
Manganese 1.329mg 0.1mg 53%
Zinc 5.96mg 0.1mg 53%
Magnesium 177mg 1mg 42%
Vitamin B3 6.733mg 0mg 42%
Vitamin B6 0.391mg 0mg 30%
Protein 14.73g 0g 29%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Folate 95µg 0µg 24%
Vitamin B5 1.074mg 0mg 21%
Vitamin B2 0.262mg 0mg 20%
Iron 1.96mg 0.33mg 20%
Calories 357kcal 0kcal 18%
Potassium 427mg 8mg 12%
Vitamin B1 0.115mg 0mg 10%
Choline 35mg 0mg 6%
Selenium 2.8µg 0.1µg 5%
Polyunsaturated fat 0.676g 0g 5%
Vitamin E 0.82mg 0mg 5%
Vitamin K 1.9µg 0µg 2%
Fats 1.08g 0g 2%
Saturated fat 0.156g 0g 1%
Net carbs 68.7g 0g N/A
Calcium 21mg 24mg 0%
Sugar 2.5g 0g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0g 0%
Tryptophan 0.179mg 0mg 0%
Threonine 0.469mg 0mg 0%
Isoleucine 0.618mg 0mg 0%
Leucine 1.018mg 0mg 0%
Lysine 0.629mg 0mg 0%
Methionine 0.438mg 0mg 0%
Phenylalanine 0.721mg 0mg 0%
Valine 0.858mg 0mg 0%
Histidine 0.384mg 0mg 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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3780%
Contains more OtherOther +6422.9%

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.