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  6. Wild rice raw vs. Tomato soup

Wild rice raw vs. Tomato soup — In-Depth Nutrition Comparison

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What are the differences between wild rice raw and tomato soup?

  • The amount of phosphorus, copper, manganese, zinc, magnesium, vitamin B3, vitamin B6, folate, fiber, and iron in wild rice raw is higher than in tomato soup.
  • Wild rice raw's daily need coverage for phosphorus is 60% more.
  • Tomato soup has a lower glycemic index (38) than wild rice raw (57).

We used Wild rice, raw and Soup, tomato, canned, prepared with equal volume water, commercial types in this article.

Infographic

Wild rice raw vs Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +2428.6%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +55.3%
Contains more IronIron +575.9%
Contains more CopperCopper +1706.9%
Contains more ZincZinc +6522.2%
Contains more PhosphorusPhosphorus +2786.7%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1883.6%
Contains more SeleniumSelenium +86.7%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +3642.9%
Contains more Vitamin B3Vitamin B3 +1503.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +831%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +455.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Tomato soup DV% diff.
Phosphorus 433mg 15mg 60%
Copper 0.524mg 0.029mg 55%
Manganese 1.329mg 0.067mg 55%
Zinc 5.96mg 0.09mg 53%
Magnesium 177mg 7mg 40%
Vitamin B3 6.733mg 0.42mg 39%
Protein 14.73g 0.71g 28%
Vitamin B6 0.391mg 0.042mg 27%
Folate 95µg 0µg 24%
Fiber 6.2g 0.5g 23%
Carbs 74.9g 7.45g 22%
Vitamin B5 1.074mg 21%
Iron 1.96mg 0.29mg 21%
Vitamin B2 0.262mg 0.007mg 20%
Calories 357kcal 32kcal 16%
Vitamin B1 0.115mg 0.02mg 8%
Sodium 7mg 186mg 8%
Vitamin C 0mg 6.3mg 7%
Choline 35mg 6.3mg 5%
Polyunsaturated fat 0.676g 0.077g 4%
Potassium 427mg 275mg 4%
Vitamin E 0.82mg 0.17mg 4%
Selenium 2.8µg 1.5µg 2%
Vitamin A 1µg 10µg 1%
Calcium 21mg 8mg 1%
Fats 1.08g 0.21g 1%
Net carbs 68.7g 6.95g N/A
Sugar 2.5g 4.03g N/A
Vitamin K 1.9µg 1.5µg 0%
Saturated fat 0.156g 0.056g 0%
Monounsaturated fat 0.159g 0.067g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +1974.6%
Contains more FatsFats +414.3%
Contains more CarbsCarbs +905.4%
Contains more OtherOther +41.7%
Contains more WaterWater +1066.9%

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% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +137.3%
Contains more Poly. FatPolyunsaturated fat +777.9%
Contains less Sat. FatSaturated fat -64.1%

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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.