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

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What are the main differences between wild rice raw and truffle?

  • Wild rice raw is richer in zinc, copper, phosphorus, magnesium, and vitamin B6, while truffle is higher in fiber, selenium, iron, vitamin B2, and manganese.
  • Truffle's daily need coverage for fiber is 256% higher.
  • Truffle has 5 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while truffle has 1.32mg.
  • Wild rice raw has a higher glycemic index (57) than truffle (45).

We used Wild rice, raw and Fungi, Cloud ears, dried types in this comparison.

Infographic

Wild rice raw vs Truffle 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 59% 48% 67% 221% 61% 36% 79% 4.6% 254% 237%
Contains more MagnesiumMagnesium +113.3%
Contains more CopperCopper +186.3%
Contains more ZincZinc +351.5%
Contains more PhosphorusPhosphorus +135.3%
Contains less SodiumSodium -80%
Contains more CalciumCalcium +657.1%
Contains more PotassiumPotassium +76.6%
Contains more IronIron +200%
Contains more ManganeseManganese +46.8%
Contains more SeleniumSelenium +1450%

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% 3.8% 195% 118% 29% 26% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B5Vitamin B5 +123.3%
Contains more Vitamin B6Vitamin B6 +249.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +222.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.267mg
~equal in Vitamin B12 ~0µg

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
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Contains more ProteinProtein +59.2%
Contains more FatsFats +47.9%
Contains more WaterWater +90.7%
Contains more OtherOther +44.4%
~equal in Carbs ~73.01g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Truffle
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Truffle DV% diff.
Fiber 6.2g 70.1g 256%
Selenium 2.8µg 43.4µg 74%
Iron 1.96mg 5.88mg 49%
Vitamin B2 0.262mg 0.844mg 45%
Zinc 5.96mg 1.32mg 42%
Copper 0.524mg 0.183mg 38%
Phosphorus 433mg 184mg 36%
Manganese 1.329mg 1.951mg 27%
Magnesium 177mg 83mg 22%
Vitamin B6 0.391mg 0.112mg 21%
Calcium 21mg 159mg 14%
Folate 95µg 38µg 14%
Vitamin B5 1.074mg 0.481mg 12%
Protein 14.73g 9.25g 11%
Potassium 427mg 754mg 10%
Vitamin B1 0.115mg 0.015mg 8%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 5%
Calories 357kcal 284kcal 4%
Vitamin B3 6.733mg 6.267mg 3%
Vitamin K 1.9µg 2%
Fats 1.08g 0.73g 1%
Sodium 7mg 35mg 1%
Carbs 74.9g 73.01g 1%
Saturated fat 0.156g 1%
Net carbs 68.7g 2.91g N/A
Sugar 2.5g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Truffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wild rice raw
31%
Truffle
Minerals Daily Need Coverage Score
96%
Wild rice raw
107%
Truffle

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 28mg)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated fat?
Truffle
Truffle is lower in Saturated fat (difference - 0.156g)
Which food is lower in glycemic index?
Truffle
Truffle is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.