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  6. Wild rice raw vs. Zucchini

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

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A recap on the differences between wild rice raw and zucchini

  • Wild rice raw is higher in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, fiber, iron, and folate, yet zucchini is higher in vitamin C.
  • Wild rice raw covers your daily phosphorus needs 56% more than zucchini.
  • Wild rice raw contains 19 times more zinc than zucchini. While wild rice raw contains 5.96mg of zinc, zucchini contains only 0.32mg.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Wild rice, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Wild rice raw vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +429.7%
Contains more CopperCopper +888.7%
Contains more ZincZinc +1762.5%
Contains more PhosphorusPhosphorus +1039.5%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +650.8%
Contains more SeleniumSelenium +1300%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B1Vitamin B1 +155.6%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +1392.9%
Contains more Vitamin B5Vitamin B5 +426.5%
Contains more Vitamin B6Vitamin B6 +139.9%
Contains more FolateFolate +295.8%
Contains more CholineCholine +268.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin KVitamin K +126.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Zucchini DV% diff.
Phosphorus 433mg 38mg 56%
Copper 0.524mg 0.053mg 52%
Zinc 5.96mg 0.32mg 51%
Manganese 1.329mg 0.177mg 50%
Vitamin B3 6.733mg 0.451mg 39%
Magnesium 177mg 18mg 38%
Protein 14.73g 1.21g 27%
Carbs 74.9g 3.11g 24%
Fiber 6.2g 1g 21%
Vitamin C 0mg 17.9mg 20%
Iron 1.96mg 0.37mg 20%
Folate 95µg 24µg 18%
Vitamin B6 0.391mg 0.163mg 18%
Calories 357kcal 17kcal 17%
Vitamin B5 1.074mg 0.204mg 17%
Vitamin B2 0.262mg 0.094mg 13%
Vitamin B1 0.115mg 0.045mg 6%
Selenium 2.8µg 0.2µg 5%
Potassium 427mg 261mg 5%
Choline 35mg 9.5mg 5%
Vitamin E 0.82mg 0.12mg 5%
Polyunsaturated fat 0.676g 0.091g 4%
Fructose 1.38g 2%
Vitamin K 1.9µg 4.3µg 2%
Vitamin A 1µg 10µg 1%
Calcium 21mg 16mg 1%
Fats 1.08g 0.32g 1%
Net carbs 68.7g 2.11g N/A
Sugar 2.5g 2.5g N/A
Sodium 7mg 8mg 0%
Saturated fat 0.156g 0.084g 0%
Monounsaturated fat 0.159g 0.011g 0%
Tryptophan 0.179mg 0.01mg 0%
Threonine 0.469mg 0.029mg 0%
Isoleucine 0.618mg 0.044mg 0%
Leucine 1.018mg 0.071mg 0%
Lysine 0.629mg 0.067mg 0%
Methionine 0.438mg 0.018mg 0%
Phenylalanine 0.721mg 0.043mg 0%
Valine 0.858mg 0.054mg 0%
Histidine 0.384mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1117.4%
Contains more FatsFats +237.5%
Contains more CarbsCarbs +2308.4%
Contains more OtherOther +168.4%
Contains more WaterWater +1121.5%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +1345.5%
Contains more Poly. FatPolyunsaturated fat +642.9%
Contains less Sat. FatSaturated fat -46.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1240%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.