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
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.
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
96%
152%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 0.11g)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 5.97g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $5)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.