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

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Important differences between wild rice raw and vegetable

  • Wild rice raw has more phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, folate, and vitamin B5; however, vegetable has more vitamin A.
  • Vegetable's daily need coverage for vitamin A is 85% more.
  • Wild rice raw has 12 times more zinc than vegetable. Wild rice raw has 5.96mg of zinc, while vegetable has 0.49mg.

The food varieties used in the comparison are Wild rice, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Wild rice raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +704.5%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +139%
Contains more CopperCopper +531.3%
Contains more ZincZinc +1116.3%
Contains more PhosphorusPhosphorus +749%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +250.7%
Contains more SeleniumSelenium +833.3%
Contains more CalciumCalcium +19%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +118.3%
Contains more Vitamin B3Vitamin B3 +691.2%
Contains more Vitamin B5Vitamin B5 +611.3%
Contains more Vitamin B6Vitamin B6 +428.4%
Contains more FolateFolate +400%
Contains more CholineCholine +45.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21300%
Contains more Vitamin KVitamin K +1136.8%
~equal in Vitamin D ~0µg
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +415%
Contains more FatsFats +620%
Contains more CarbsCarbs +472.2%
Contains more OtherOther +128.4%
Contains more WaterWater +972.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1490%
Contains more Poly. FatPolyunsaturated fat +838.9%
Contains less Sat. FatSaturated fat -80.1%

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 Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Vegetable DV% diff.
Phosphorus 433mg 51mg 55%
Zinc 5.96mg 0.49mg 50%
Copper 0.524mg 0.083mg 49%
Manganese 1.329mg 0.379mg 41%
Magnesium 177mg 22mg 37%
Vitamin B3 6.733mg 0.851mg 37%
Vitamin B6 0.391mg 0.074mg 24%
Vitamin A 1µg 214µg 24%
Protein 14.73g 2.86g 24%
Carbs 74.9g 13.09g 21%
Folate 95µg 19µg 19%
Vitamin B5 1.074mg 0.151mg 18%
Vitamin K 1.9µg 23.5µg 18%
Calories 357kcal 65kcal 15%
Iron 1.96mg 0.82mg 14%
Vitamin B2 0.262mg 0.12mg 11%
Potassium 427mg 169mg 8%
Fiber 6.2g 4.4g 7%
Selenium 2.8µg 0.3µg 5%
Polyunsaturated fat 0.676g 0.072g 4%
Vitamin B1 0.115mg 0.071mg 4%
Vitamin C 0mg 3.2mg 4%
Vitamin E 0.82mg 0.38mg 3%
Choline 35mg 24.1mg 2%
Sodium 7mg 35mg 1%
Saturated fat 0.156g 0.031g 1%
Fats 1.08g 0.15g 1%
Net carbs 68.7g 8.69g N/A
Calcium 21mg 25mg 0%
Sugar 2.5g 3.12g N/A
Monounsaturated fat 0.159g 0.01g 0%
Tryptophan 0.179mg 0.029mg 0%
Threonine 0.469mg 0.115mg 0%
Isoleucine 0.618mg 0.139mg 0%
Leucine 1.018mg 0.19mg 0%
Lysine 0.629mg 0.17mg 0%
Methionine 0.438mg 0.034mg 0%
Phenylalanine 0.721mg 0.12mg 0%
Valine 0.858mg 0.149mg 0%
Histidine 0.384mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
96%
Wild rice raw
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 9)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.125g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.