Wild rice raw vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and tamale
- Wild rice raw is higher in copper, manganese, phosphorus, zinc, magnesium, vitamin B3, folate, and vitamin B6, yet tamale is higher in vitamin B12.
- Wild rice raw covers your daily copper needs 51% more than tamale.
- Wild rice raw contains 8 times more magnesium than tamale. While wild rice raw contains 177mg of magnesium, tamale contains only 22mg.
- The amount of sodium in wild rice raw is lower.
- The glycemic index of wild rice raw is lower.
Food varieties used in this article are Wild rice, raw and Tamales (Navajo).
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 | +704.5% |
| Contains more PotassiumPotassium | +226% |
| Contains more IronIron | +60.7% |
| Contains more CopperCopper | +731.7% |
| Contains more ZincZinc | +302.7% |
| Contains more PhosphorusPhosphorus | +337.4% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +663.8% |
| Contains more CalciumCalcium | +38.1% |
| Contains more SeleniumSelenium | +114.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +130% |
| Contains more Vitamin B2Vitamin B2 | +227.5% |
| Contains more Vitamin B3Vitamin B3 | +323.5% |
| Contains more Vitamin B5Vitamin B5 | +423.9% |
| Contains more Vitamin B6Vitamin B6 | +173.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.524mg | 0.063mg | 51% |
| Manganese | 1.329mg | 0.174mg | 50% |
| Phosphorus | 433mg | 99mg | 48% |
| Zinc | 5.96mg | 1.48mg | 41% |
| Magnesium | 177mg | 22mg | 37% |
| Vitamin B3 | 6.733mg | 1.59mg | 32% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Folate | 95µg | 15µg | 20% |
| Carbs | 74.9g | 18.12g | 19% |
| Vitamin B6 | 0.391mg | 0.143mg | 19% |
| Sodium | 7mg | 427mg | 18% |
| Protein | 14.73g | 6.28g | 17% |
| Vitamin B5 | 1.074mg | 0.205mg | 17% |
| Vitamin B2 | 0.262mg | 0.08mg | 14% |
| Fiber | 6.2g | 3.1g | 12% |
| Calories | 357kcal | 153kcal | 10% |
| Saturated fat | 0.156g | 2.396g | 10% |
| Iron | 1.96mg | 1.22mg | 9% |
| Potassium | 427mg | 131mg | 9% |
| Fats | 1.08g | 6.12g | 8% |
| Choline | 35mg | 6% | |
| Cholesterol | 0mg | 17mg | 6% |
| Monounsaturated fat | 0.159g | 2.739g | 6% |
| Selenium | 2.8µg | 6µg | 6% |
| Vitamin B1 | 0.115mg | 0.05mg | 5% |
| Vitamin E | 0.82mg | 0mg | 5% |
| Starch | 12.27g | 5% | |
| Vitamin K | 1.9µg | 2% | |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calcium | 21mg | 29mg | 1% |
| Net carbs | 68.7g | 15.02g | N/A |
| Sugar | 2.5g | 0.99g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Polyunsaturated fat | 0.676g | 0.688g | 0% |
| Tryptophan | 0.179mg | 0.052mg | 0% |
| Threonine | 0.469mg | 0.239mg | 0% |
| Isoleucine | 0.618mg | 0.271mg | 0% |
| Leucine | 1.018mg | 0.568mg | 0% |
| Lysine | 0.629mg | 0.427mg | 0% |
| Methionine | 0.438mg | 0.15mg | 0% |
| Phenylalanine | 0.721mg | 0.275mg | 0% |
| Valine | 0.858mg | 0.318mg | 0% |
| Histidine | 0.384mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
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:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +134.6% |
| Contains more CarbsCarbs | +313.4% |
| Contains more FatsFats | +466.7% |
| Contains more WaterWater | +777.6% |
~equal in
Other
~1.38g
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
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Mono. FatMonounsaturated fat | +1622.6% |
~equal in
Polyunsaturated fat
~0.688g
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:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
| Contains more SucroseSucrose | +67.5% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g