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  6. Wild rice raw vs. Taco salad

Wild rice raw vs. Taco salad — In-Depth Nutrition Comparison

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Differences between wild rice raw and taco salad

  • Wild rice raw has more phosphorus, manganese, copper, zinc, magnesium, vitamin B3, and vitamin B6, while taco salad has more vitamin B12.
  • Wild rice raw's daily need coverage for phosphorus is 52% higher.
  • Taco salad contains 8 times less manganese than wild rice raw. Wild rice raw contains 1.329mg of manganese, while taco salad contains 0.167mg.
  • The amount of saturated fat in wild rice raw is lower.

The food types used in this comparison are Wild rice, raw and Fast foods, taco salad.

Infographic

Wild rice raw vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +103.3%
Contains more IronIron +70.4%
Contains more CopperCopper +363.7%
Contains more ZincZinc +338.2%
Contains more PhosphorusPhosphorus +501.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +695.8%
Contains more SeleniumSelenium +27.3%
Contains more CalciumCalcium +361.9%

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.
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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B3Vitamin B3 +443%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +255.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +126.2%
Contains more CholineCholine +50.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Taco salad DV% diff.
Phosphorus 433mg 72mg 52%
Manganese 1.329mg 0.167mg 51%
Copper 0.524mg 0.113mg 46%
Zinc 5.96mg 1.36mg 42%
Magnesium 177mg 26mg 36%
Vitamin B3 6.733mg 1.24mg 34%
Fiber 6.2g 25%
Vitamin B6 0.391mg 0.11mg 22%
Carbs 74.9g 11.91g 21%
Protein 14.73g 6.68g 16%
Sodium 7mg 385mg 16%
Saturated fat 0.156g 3.446g 15%
Folate 95µg 42µg 13%
Vitamin B12 0µg 0.32µg 13%
Calories 357kcal 141kcal 11%
Fats 1.08g 7.46g 10%
Iron 1.96mg 1.15mg 10%
Calcium 21mg 97mg 8%
Vitamin B5 1.074mg 0.68mg 8%
Cholesterol 0mg 22mg 7%
Potassium 427mg 210mg 6%
Monounsaturated fat 0.159g 2.606g 6%
Vitamin B2 0.262mg 0.18mg 6%
Vitamin B1 0.115mg 0.05mg 5%
Vitamin E 0.82mg 5%
Vitamin K 1.9µg 2%
Choline 35mg 23.3mg 2%
Vitamin C 0mg 1.8mg 2%
Selenium 2.8µg 2.2µg 1%
Polyunsaturated fat 0.676g 0.883g 1%
Net carbs 68.7g 11.91g N/A
Sugar 2.5g N/A
Vitamin A 1µg 0%
Tryptophan 0.179mg 0.075mg 0%
Threonine 0.469mg 0.254mg 0%
Isoleucine 0.618mg 0.311mg 0%
Leucine 1.018mg 0.549mg 0%
Lysine 0.629mg 0.486mg 0%
Methionine 0.438mg 0.145mg 0%
Phenylalanine 0.721mg 0.277mg 0%
Valine 0.858mg 0.343mg 0%
Histidine 0.384mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +120.5%
Contains more CarbsCarbs +528.9%
Contains more FatsFats +590.7%
Contains more WaterWater +832.3%
~equal in Other ~1.6g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +1539%
Contains more Poly. FatPolyunsaturated fat +30.6%

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

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.