Wild rice raw vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on the differences between wild rice raw and veggie burgers
- Wild rice raw is higher in zinc, copper, phosphorus, magnesium, vitamin B3, and manganese, yet veggie burgers are higher in vitamin B1, vitamin B12, and selenium.
- Veggie burgers cover your daily vitamin B1 needs 211% more than wild rice raw.
- Wild rice raw contains 5 times more zinc than veggie burgers. While wild rice raw contains 5.96mg of zinc, veggie burgers contain only 1.26mg.
- The amount of sodium in wild rice raw is lower.
Food varieties used in this article are Wild rice, raw and Veggie burgers or soyburgers, unprepared.
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 | +216.1% |
| Contains more PotassiumPotassium | +28.2% |
| Contains more CopperCopper | +162% |
| Contains more ZincZinc | +373% |
| Contains more PhosphorusPhosphorus | +110.2% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +39.7% |
| Contains more CalciumCalcium | +547.6% |
| Contains more IronIron | +23% |
| Contains more SeleniumSelenium | +707.1% |
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 EVitamin E | +256.5% |
| Contains more Vitamin B3Vitamin B3 | +79.4% |
| Contains more Vitamin B5Vitamin B5 | +271.6% |
| Contains more Vitamin B6Vitamin B6 | +29% |
| Contains more CholineCholine | +80.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2205.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +121.1% |
| Contains more FolateFolate | +30.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.115mg | 2.651mg | 211% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Zinc | 5.96mg | 1.26mg | 43% |
| Selenium | 2.8µg | 22.6µg | 36% |
| Copper | 0.524mg | 0.2mg | 36% |
| Phosphorus | 433mg | 206mg | 32% |
| Magnesium | 177mg | 56mg | 29% |
| Sodium | 7mg | 569mg | 24% |
| Carbs | 74.9g | 14.27g | 20% |
| Vitamin B3 | 6.733mg | 3.753mg | 19% |
| Vitamin B5 | 1.074mg | 0.289mg | 16% |
| Manganese | 1.329mg | 0.951mg | 16% |
| Calcium | 21mg | 136mg | 12% |
| Polyunsaturated fat | 0.676g | 2.023g | 9% |
| Calories | 357kcal | 177kcal | 9% |
| Fats | 1.08g | 6.3g | 8% |
| Folate | 95µg | 124µg | 7% |
| Vitamin B6 | 0.391mg | 0.303mg | 7% |
| Iron | 1.96mg | 2.41mg | 6% |
| Saturated fat | 0.156g | 1.44g | 6% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Fiber | 6.2g | 4.9g | 5% |
| Monounsaturated fat | 0.159g | 1.778g | 4% |
| Vitamin E | 0.82mg | 0.23mg | 4% |
| Choline | 35mg | 19.4mg | 3% |
| Potassium | 427mg | 333mg | 3% |
| Vitamin K | 1.9µg | 4.2µg | 2% |
| Starch | 5.78g | 2% | |
| Cholesterol | 0mg | 5mg | 2% |
| Protein | 14.73g | 15.7g | 2% |
| Vitamin B2 | 0.262mg | 0.244mg | 1% |
| Net carbs | 68.7g | 9.37g | N/A |
| Sugar | 2.5g | 1.07g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.179mg | 0.162mg | 0% |
| Threonine | 0.469mg | 0.605mg | 0% |
| Isoleucine | 0.618mg | 0.78mg | 0% |
| Leucine | 1.018mg | 1.399mg | 0% |
| Lysine | 0.629mg | 1.004mg | 0% |
| Methionine | 0.438mg | 0.291mg | 0% |
| Phenylalanine | 0.721mg | 0.885mg | 0% |
| Valine | 0.858mg | 0.89mg | 0% |
| Histidine | 0.384mg | 0.465mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - ALA | 0.081g | 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:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more CarbsCarbs | +424.9% |
| Contains more FatsFats | +483.3% |
| Contains more WaterWater | +688.8% |
| Contains more OtherOther | +64.7% |
~equal in
Protein
~15.7g
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
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains less Sat. FatSaturated fat | -89.2% |
| Contains more Mono. FatMonounsaturated fat | +1018.2% |
| Contains more Poly. FatPolyunsaturated fat | +199.3% |
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:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Sucrose
~0.62g
~equal in
Maltose
~0g
~equal in
Galactose
~0g