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  6. Wild rice raw vs. White chocolate

Wild rice raw vs. White chocolate — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and white chocolate

  • Wild rice raw is higher in manganese, copper, zinc, magnesium, vitamin B3, phosphorus, vitamin B6, and fiber, yet white chocolate is higher in vitamin B12.
  • White chocolate covers your daily saturated fat needs 96% more than wild rice raw.
  • Wild rice raw contains 166 times more manganese than white chocolate. While wild rice raw contains 1.329mg of manganese, white chocolate contains only 0.008mg.
  • The amount of saturated fat in wild rice raw is lower.
  • The glycemic index of white chocolate is lower.

Food varieties used in this article are Wild rice, raw and Candies, white chocolate.

Infographic

Wild rice raw vs White chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +1375%
Contains more PotassiumPotassium +49.3%
Contains more IronIron +716.7%
Contains more CopperCopper +773.3%
Contains more ZincZinc +705.4%
Contains more PhosphorusPhosphorus +146%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +16512.5%
Contains more CalciumCalcium +847.6%
Contains more SeleniumSelenium +60.7%

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%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B3Vitamin B3 +803.8%
Contains more Vitamin B5Vitamin B5 +76.6%
Contains more Vitamin B6Vitamin B6 +598.2%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +18.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +378.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.282mg

All nutrients comparison - raw data values

Nutrient Wild rice raw White chocolate DV% diff.
Saturated fat 0.156g 19.412g 88%
Manganese 1.329mg 0.008mg 57%
Copper 0.524mg 0.06mg 52%
Fats 1.08g 32.09g 48%
Zinc 5.96mg 0.74mg 47%
Magnesium 177mg 12mg 39%
Vitamin B3 6.733mg 0.745mg 37%
Phosphorus 433mg 176mg 37%
Vitamin B6 0.391mg 0.056mg 26%
Fiber 6.2g 0.2g 24%
Vitamin B12 0µg 0.56µg 23%
Iron 1.96mg 0.24mg 22%
Folate 95µg 7µg 22%
Monounsaturated fat 0.159g 9.097g 22%
Protein 14.73g 5.87g 18%
Calcium 21mg 199mg 18%
Vitamin B5 1.074mg 0.608mg 9%
Calories 357kcal 539kcal 9%
Cholesterol 0mg 21mg 7%
Vitamin K 1.9µg 9.1µg 6%
Carbs 74.9g 59.24g 5%
Vitamin B1 0.115mg 0.063mg 4%
Sodium 7mg 90mg 4%
Potassium 427mg 286mg 4%
Selenium 2.8µg 4.5µg 3%
Vitamin B2 0.262mg 0.282mg 2%
Polyunsaturated fat 0.676g 1.013g 2%
Vitamin A 1µg 9µg 1%
Choline 35mg 29.5mg 1%
Vitamin C 0mg 0.5mg 1%
Vitamin E 0.82mg 0.96mg 1%
Net carbs 68.7g 59.04g N/A
Sugar 2.5g 59g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +150.9%
Contains more CarbsCarbs +26.4%
Contains more WaterWater +496.9%
Contains more FatsFats +2871.3%
~equal in Other ~1.5g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +5621.4%
Contains more Poly. FatPolyunsaturated fat +49.9%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.