Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Waffle

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

Compare

A recap on differences between wild rice raw and waffle

  • Wild rice raw is higher in copper, zinc, manganese, magnesium, phosphorus, vitamin B3, and vitamin B6, yet waffle is higher in selenium and calcium.
  • Waffle covers your daily selenium needs 79% more than wild rice raw.
  • Wild rice raw contains 9 times more magnesium than waffle. While wild rice raw contains 177mg of magnesium, waffle contains only 19mg.
  • The glycemic index of wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Waffles, plain, prepared from recipe.

Infographic

Wild rice raw vs Waffle 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%
Waffle
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +168.6%
Contains more CopperCopper +745.2%
Contains more ZincZinc +776.5%
Contains more PhosphorusPhosphorus +127.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +401.5%
Contains more CalciumCalcium +1114.3%
Contains more IronIron +17.9%
Contains more SeleniumSelenium +1550%

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%
Waffle
Waffle
5
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin B6Vitamin B6 +598.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +106.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B1Vitamin B1 +128.7%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Waffle DV% diff.
Selenium 2.8µg 46.2µg 79%
Copper 0.524mg 0.062mg 51%
Zinc 5.96mg 0.68mg 48%
Manganese 1.329mg 0.265mg 46%
Polyunsaturated fat 0.676g 6.785g 41%
Magnesium 177mg 19mg 38%
Phosphorus 433mg 190mg 35%
Vitamin B3 6.733mg 2.073mg 29%
Vitamin B6 0.391mg 0.056mg 26%
Fiber 6.2g 25%
Cholesterol 0mg 69mg 23%
Calcium 21mg 255mg 23%
Sodium 7mg 511mg 22%
Fats 1.08g 14.1g 20%
Protein 14.73g 7.9g 14%
Carbs 74.9g 32.9g 14%
Folate 95µg 46µg 12%
Vitamin B5 1.074mg 0.485mg 12%
Vitamin B1 0.115mg 0.263mg 12%
Saturated fat 0.156g 2.866g 12%
Vitamin B12 0µg 0.25µg 10%
Potassium 427mg 159mg 8%
Monounsaturated fat 0.159g 3.521g 8%
Vitamin B2 0.262mg 0.347mg 7%
Vitamin A 1µg 65µg 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Iron 1.96mg 2.31mg 4%
Calories 357kcal 291kcal 3%
Vitamin K 1.9µg 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 68.7g 32.9g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.099mg 0%
Threonine 0.469mg 0.289mg 0%
Isoleucine 0.618mg 0.362mg 0%
Leucine 1.018mg 0.63mg 0%
Lysine 0.629mg 0.384mg 0%
Methionine 0.438mg 0.179mg 0%
Phenylalanine 0.721mg 0.395mg 0%
Valine 0.858mg 0.409mg 0%
Histidine 0.384mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +86.5%
Contains more CarbsCarbs +127.7%
Contains more FatsFats +1205.6%
Contains more WaterWater +441.2%
Contains more OtherOther +102.6%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +2114.5%
Contains more Poly. FatPolyunsaturated fat +903.7%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.