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  6. Wild rice raw vs. Wafer

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

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A recap on the differences between wild rice raw and wafer

  • Wild rice raw is higher in zinc, phosphorus, magnesium, manganese, vitamin B6, vitamin B3, and vitamin B5, yet wafer is higher in iron.
  • Wild rice raw covers your daily zinc needs 44% more than wafer.
  • Wild rice raw contains 8 times more vitamin B6 than wafer. While wild rice raw contains 0.391mg of vitamin B6, wafer contains only 0.051mg.
  • The amount of saturated fat in wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Cookies, chocolate wafers.

Infographic

Wild rice raw vs Wafer 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%
Wafer
Wafer
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +234%
Contains more PotassiumPotassium +103.3%
Contains more CopperCopper +13.2%
Contains more ZincZinc +446.8%
Contains more PhosphorusPhosphorus +228%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +90.9%
Contains more CalciumCalcium +47.6%
Contains more IronIron +104.6%
Contains more SeleniumSelenium +103.6%

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%
Wafer
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin B3Vitamin B3 +135.6%
Contains more Vitamin B5Vitamin B5 +181.9%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more FolateFolate +102.1%
Contains more CholineCholine +144.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Wafer DV% diff.
Zinc 5.96mg 1.09mg 44%
Phosphorus 433mg 132mg 43%
Magnesium 177mg 53mg 30%
Manganese 1.329mg 0.696mg 28%
Vitamin B6 0.391mg 0.051mg 26%
Iron 1.96mg 4.01mg 26%
Sodium 7mg 580mg 25%
Vitamin B3 6.733mg 2.858mg 24%
Polyunsaturated fat 0.676g 4.153g 23%
Fats 1.08g 14.2g 20%
Saturated fat 0.156g 4.241g 19%
Protein 14.73g 6.6g 16%
Vitamin B5 1.074mg 0.381mg 14%
Folate 95µg 47µg 12%
Monounsaturated fat 0.159g 4.865g 12%
Fiber 6.2g 3.4g 11%
Copper 0.524mg 0.463mg 7%
Vitamin B1 0.115mg 0.203mg 7%
Potassium 427mg 210mg 6%
Selenium 2.8µg 5.7µg 5%
Vitamin B12 0µg 0.09µg 4%
Choline 35mg 14.3mg 4%
Calories 357kcal 433kcal 4%
Caffeine 0mg 10mg 3%
Calcium 21mg 31mg 1%
Cholesterol 0mg 2mg 1%
Carbs 74.9g 72.7g 1%
Vitamin E 0.82mg 0.72mg 1%
Net carbs 68.7g 69.3g N/A
Sugar 2.5g 37.43g N/A
Vitamin A 1µg 3µg 0%
Vitamin B2 0.262mg 0.266mg 0%
Vitamin K 1.9µg 2.4µg 0%
Tryptophan 0.179mg 0.096mg 0%
Threonine 0.469mg 0.22mg 0%
Isoleucine 0.618mg 0.261mg 0%
Leucine 1.018mg 0.447mg 0%
Lysine 0.629mg 0.281mg 0%
Methionine 0.438mg 0.105mg 0%
Phenylalanine 0.721mg 0.308mg 0%
Valine 0.858mg 0.323mg 0%
Histidine 0.384mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

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
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +123.2%
Contains more WaterWater +72.4%
Contains more FatsFats +1214.8%
Contains more OtherOther +30.7%
~equal in Carbs ~72.7g

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +2959.7%
Contains more Poly. FatPolyunsaturated fat +514.3%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.