Wild rice raw vs. Yogurt — In-Depth Nutrition Comparison
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The main differences between wild rice raw and yogurt
- Wild rice raw is richer in manganese, copper, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, fiber, and iron, yet yogurt is richer in vitamin B12.
- Daily need coverage for manganese for wild rice raw is 57% higher.
- Yogurt has a lower glycemic index than wild rice raw.
Food types used in this article are Wild rice, raw and Yogurt, Greek, plain, nonfat.
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 | +1509.1% |
| Contains more PotassiumPotassium | +202.8% |
| Contains more IronIron | +2700% |
| Contains more CopperCopper | +2982.4% |
| Contains more ZincZinc | +1046.2% |
| Contains more PhosphorusPhosphorus | +220.7% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +14666.7% |
| Contains more CalciumCalcium | +423.8% |
| Contains more SeleniumSelenium | +246.4% |
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 | +8100% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +3137% |
| Contains more Vitamin B5Vitamin B5 | +224.5% |
| Contains more Vitamin B6Vitamin B6 | +520.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1257.1% |
| Contains more CholineCholine | +131.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.329mg | 0.009mg | 57% |
| Copper | 0.524mg | 0.017mg | 56% |
| Zinc | 5.96mg | 0.52mg | 49% |
| Phosphorus | 433mg | 135mg | 43% |
| Vitamin B3 | 6.733mg | 0.208mg | 41% |
| Magnesium | 177mg | 11mg | 40% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Vitamin B6 | 0.391mg | 0.063mg | 25% |
| Fiber | 6.2g | 0g | 25% |
| Carbs | 74.9g | 3.6g | 24% |
| Iron | 1.96mg | 0.07mg | 24% |
| Folate | 95µg | 7µg | 22% |
| Vitamin B5 | 1.074mg | 0.331mg | 15% |
| Calories | 357kcal | 59kcal | 15% |
| Selenium | 2.8µg | 9.7µg | 13% |
| Protein | 14.73g | 10.19g | 9% |
| Calcium | 21mg | 110mg | 9% |
| Potassium | 427mg | 141mg | 8% |
| Vitamin B1 | 0.115mg | 0.023mg | 8% |
| Vitamin E | 0.82mg | 0.01mg | 5% |
| Choline | 35mg | 15.1mg | 4% |
| Polyunsaturated fat | 0.676g | 0.012g | 4% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Sodium | 7mg | 36mg | 1% |
| Vitamin B2 | 0.262mg | 0.278mg | 1% |
| Fats | 1.08g | 0.39g | 1% |
| Net carbs | 68.7g | 3.6g | N/A |
| Sugar | 2.5g | 3.24g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.156g | 0.117g | 0% |
| Monounsaturated fat | 0.159g | 0.053g | 0% |
| 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
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:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more ProteinProtein | +44.6% |
| Contains more FatsFats | +176.9% |
| Contains more CarbsCarbs | +1980.6% |
| Contains more OtherOther | +112.5% |
| Contains more WaterWater | +996.6% |
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
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +5533.3% |
| Contains less Sat. FatSaturated fat | -25% |
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 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g