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  6. Wild rice vs. Cocoa solids

Wild rice vs. Cocoa solids — In-Depth Nutrition Comparison

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The main differences between wild rice and cocoa solids

  • Cocoa solids are richer than wild rice in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Daily need coverage for copper for cocoa solids is 407% higher.
  • Wild rice contains less saturated fat.
  • Cocoa solids have a lower glycemic index than wild rice.

Food types used in this article are Wild rice, cooked and Cocoa, dry powder, unsweetened.

Infographic

Wild rice vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +4166.7%
Contains more PotassiumPotassium +1408.9%
Contains more IronIron +2210%
Contains more CopperCopper +3030.6%
Contains more ZincZinc +408.2%
Contains more PhosphorusPhosphorus +795.1%
Contains more ManganeseManganese +1260.6%
Contains more SeleniumSelenium +1687.5%

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% 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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +177%
Contains more Vitamin B3Vitamin B3 +69.8%
Contains more Vitamin B5Vitamin B5 +64.9%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +23.1%
Contains more CholineCholine +17.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Cocoa solids DV% diff.
Copper 0.121mg 3.788mg 407%
Iron 0.6mg 13.86mg 166%
Manganese 0.282mg 3.837mg 155%
Fiber 1.8g 37g 141%
Magnesium 32mg 499mg 111%
Phosphorus 82mg 734mg 93%
Caffeine 0mg 230mg 58%
Zinc 1.34mg 6.81mg 50%
Potassium 101mg 1524mg 42%
Saturated fat 0.049g 8.07g 36%
Protein 3.99g 19.6g 31%
Selenium 0.8µg 14.3µg 25%
Fats 0.34g 13.7g 21%
Calcium 3mg 128mg 13%
Carbs 21.34g 57.9g 12%
Vitamin B2 0.087mg 0.241mg 12%
Monounsaturated fat 0.05g 4.57g 11%
Calories 101kcal 228kcal 6%
Vitamin B3 1.287mg 2.185mg 6%
Vitamin K 0.5µg 2.5µg 2%
Polyunsaturated fat 0.213g 0.44g 2%
Folate 26µg 32µg 2%
Vitamin B1 0.052mg 0.078mg 2%
Vitamin B5 0.154mg 0.254mg 2%
Vitamin B6 0.135mg 0.118mg 1%
Sodium 3mg 21mg 1%
Vitamin E 0.24mg 0.1mg 1%
Net carbs 19.54g 20.9g N/A
Sugar 0.73g 1.75g N/A
Choline 10.2mg 12mg 0%
Tryptophan 0.049mg 0.293mg 0%
Threonine 0.127mg 0.776mg 0%
Isoleucine 0.167mg 0.76mg 0%
Leucine 0.276mg 1.189mg 0%
Lysine 0.17mg 0.983mg 0%
Methionine 0.119mg 0.202mg 0%
Phenylalanine 0.195mg 0.941mg 0%
Valine 0.232mg 1.177mg 0%
Histidine 0.104mg 0.339mg 0%
Fructose 0.2g 0%

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2364.3%
Contains more ProteinProtein +391.2%
Contains more FatsFats +3929.4%
Contains more CarbsCarbs +171.3%
Contains more OtherOther +1350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9040%
Contains more Poly. FatPolyunsaturated fat +106.6%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.