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  6. Wild rice vs. Butterbur

Wild rice vs. Butterbur — In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Butterbur

  • Wild rice is higher in Zinc, Phosphorus, Vitamin B3, Iron, and Vitamin B2, yet Butterbur is higher in Vitamin C, Potassium, and Calcium.
  • Butterbur covers your daily Vitamin C needs 35% more than Wild rice.
  • Wild rice contains 8 times more Zinc than Butterbur. While Wild rice contains 1.34mg of Zinc, Butterbur contains only 0.16mg.

Food varieties used in this article are Wild rice, cooked and Butterbur, (fuki), raw.

Infographic

Wild rice vs Butterbur 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +500%
Contains more CopperCopper +17.5%
Contains more ZincZinc +737.5%
Contains more PhosphorusPhosphorus +583.3%
Contains less SodiumSodium -57.1%
Contains more CalciumCalcium +3333.3%
Contains more PotassiumPotassium +548.5%
Contains more SeleniumSelenium +12.5%
~equal in Manganese ~0.274mg

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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +335%
Contains more Vitamin B3Vitamin B3 +543.5%
Contains more Vitamin B5Vitamin B5 +381.3%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +160%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +923.1%
Contains more FatsFats +750%
Contains more CarbsCarbs +491.1%
Contains more WaterWater +27.8%
Contains more OtherOther +265%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Butterbur
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Butterbur Opinion
Calories 101kcal 14kcal Wild rice
Protein 3.99g 0.39g Wild rice
Fats 0.34g 0.04g Wild rice
Vitamin C 0mg 31.5mg Butterbur
Net carbs 19.54g 3.61g Wild rice
Carbs 21.34g 3.61g Wild rice
Magnesium 32mg 14mg Wild rice
Calcium 3mg 103mg Butterbur
Potassium 101mg 655mg Butterbur
Iron 0.6mg 0.1mg Wild rice
Sugar 0.73g Butterbur
Fiber 1.8g Wild rice
Copper 0.121mg 0.103mg Wild rice
Zinc 1.34mg 0.16mg Wild rice
Phosphorus 82mg 12mg Wild rice
Sodium 3mg 7mg Wild rice
Vitamin A 3IU 50IU Butterbur
Vitamin A 0µg 3µg Butterbur
Vitamin E 0.24mg Wild rice
Manganese 0.282mg 0.274mg Wild rice
Selenium 0.8µg 0.9µg Butterbur
Vitamin B1 0.052mg 0.02mg Wild rice
Vitamin B2 0.087mg 0.02mg Wild rice
Vitamin B3 1.287mg 0.2mg Wild rice
Vitamin B5 0.154mg 0.032mg Wild rice
Vitamin B6 0.135mg 0.096mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 26µg 10µg Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.049g Butterbur
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Butterbur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Wild rice
12%
Butterbur
Minerals Daily Need Coverage Score
21%
Wild rice
19%
Butterbur

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.