Wild rice raw vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between wild rice raw and walnut
- Wild rice raw has more vitamin B3, zinc, phosphorus, and vitamin B5; however, walnut is higher in copper, manganese, vitamin B1, iron, and vitamin B6.
- Walnut covers your daily need for copper, 118% more than wild rice raw.
- Wild rice raw has 6 times more vitamin B3 than walnut. While wild rice raw has 6.733mg of vitamin B3, walnut has only 1.125mg.
- Wild rice raw has less saturated fat.
- The glycemic index of wild rice raw is higher.
These are the specific foods used in this comparison Wild rice, raw and Nuts, walnuts, english.
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 | +12% |
| Contains more ZincZinc | +92.9% |
| Contains more PhosphorusPhosphorus | +25.1% |
| Contains more CalciumCalcium | +366.7% |
| Contains more IronIron | +48.5% |
| Contains more CopperCopper | +202.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +156.9% |
| Contains more SeleniumSelenium | +75% |
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 | +17.1% |
| Contains more Vitamin B2Vitamin B2 | +74.7% |
| Contains more Vitamin B3Vitamin B3 | +498.5% |
| Contains more Vitamin B5Vitamin B5 | +88.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +196.5% |
| Contains more Vitamin B6Vitamin B6 | +37.3% |
| Contains more Vitamin KVitamin K | +42.1% |
| Contains more CholineCholine | +12% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.676g | 47.174g | 310% |
| Copper | 0.524mg | 1.586mg | 118% |
| Fats | 1.08g | 65.21g | 99% |
| Manganese | 1.329mg | 3.414mg | 91% |
| Vitamin B3 | 6.733mg | 1.125mg | 35% |
| Saturated fat | 0.156g | 6.126g | 27% |
| Zinc | 5.96mg | 3.09mg | 26% |
| Monounsaturated fat | 0.159g | 8.933g | 22% |
| Carbs | 74.9g | 13.71g | 20% |
| Vitamin B1 | 0.115mg | 0.341mg | 19% |
| Calories | 357kcal | 654kcal | 15% |
| Iron | 1.96mg | 2.91mg | 12% |
| Phosphorus | 433mg | 346mg | 12% |
| Vitamin B6 | 0.391mg | 0.537mg | 11% |
| Vitamin B5 | 1.074mg | 0.57mg | 10% |
| Vitamin B2 | 0.262mg | 0.15mg | 9% |
| Calcium | 21mg | 98mg | 8% |
| Magnesium | 177mg | 158mg | 5% |
| Selenium | 2.8µg | 4.9µg | 4% |
| Fiber | 6.2g | 6.7g | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Choline | 35mg | 39.2mg | 1% |
| Folate | 95µg | 98µg | 1% |
| Vitamin K | 1.9µg | 2.7µg | 1% |
| Protein | 14.73g | 15.23g | 1% |
| Vitamin E | 0.82mg | 0.7mg | 1% |
| Net carbs | 68.7g | 7.01g | N/A |
| Potassium | 427mg | 441mg | 0% |
| Sugar | 2.5g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.179mg | 0.17mg | 0% |
| Threonine | 0.469mg | 0.596mg | 0% |
| Isoleucine | 0.618mg | 0.625mg | 0% |
| Leucine | 1.018mg | 1.17mg | 0% |
| Lysine | 0.629mg | 0.424mg | 0% |
| Methionine | 0.438mg | 0.236mg | 0% |
| Phenylalanine | 0.721mg | 0.711mg | 0% |
| Valine | 0.858mg | 0.753mg | 0% |
| Histidine | 0.384mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more CarbsCarbs | +446.3% |
| Contains more WaterWater | +90.7% |
| Contains more FatsFats | +5938% |
| Contains more OtherOther | +16.3% |
~equal in
Protein
~15.23g
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +5518.2% |
| Contains more Poly. FatPolyunsaturated fat | +6878.4% |
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:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +262.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g