Wild rice vs. Yam — In-Depth Nutrition Comparison
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Differences between Wild rice and Yam
- Wild rice has more Zinc, while Yam has more Potassium, Vitamin C, Fiber, and Vitamin B6.
- Yam's daily need coverage for Potassium is 17% higher.
- Yam contains 7 times less Zinc than Wild rice. Wild rice contains 1.34mg of Zinc, while Yam contains 0.2mg.
The food types used in this comparison are Wild rice, cooked and Yam, cooked, boiled, drained, or baked, without salt.
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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 | +77.8% |
| Contains more IronIron | +15.4% |
| Contains more ZincZinc | +570% |
| Contains more PhosphorusPhosphorus | +67.3% |
| Contains less SodiumSodium | -62.5% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more CalciumCalcium | +366.7% |
| Contains more PotassiumPotassium | +563.4% |
| Contains more CopperCopper | +25.6% |
| Contains more ManganeseManganese | +31.6% |
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 B2Vitamin B2 | +210.7% |
| Contains more Vitamin B3Vitamin B3 | +133.2% |
| Contains more FolateFolate | +62.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3966.7% |
| Contains more Vitamin EVitamin E | +41.7% |
| Contains more Vitamin B1Vitamin B1 | +82.7% |
| Contains more Vitamin B5Vitamin B5 | +101.9% |
| Contains more Vitamin B6Vitamin B6 | +68.9% |
| Contains more Vitamin KVitamin K | +360% |
| Contains more CholineCholine | +58.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +167.8% |
| Contains more FatsFats | +142.9% |
| Contains more CarbsCarbs | +28.8% |
| Contains more OtherOther | +90% |
~equal in
Water
~70.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +900% |
| Contains more Poly. FatPolyunsaturated fat | +255% |
| Contains less Sat. FatSaturated Fat | -40.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 101kcal | 116kcal |
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| Protein | 3.99g | 1.49g |
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| Fats | 0.34g | 0.14g |
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| Vitamin C | 0mg | 12.1mg |
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| Net carbs | 19.54g | 23.58g |
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| Carbs | 21.34g | 27.48g |
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| Magnesium | 32mg | 18mg |
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| Calcium | 3mg | 14mg |
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| Potassium | 101mg | 670mg |
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| Iron | 0.6mg | 0.52mg |
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| Sugar | 0.73g | 0.49g |
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| Fiber | 1.8g | 3.9g |
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| Copper | 0.121mg | 0.152mg |
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| Zinc | 1.34mg | 0.2mg |
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| Phosphorus | 82mg | 49mg |
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| Sodium | 3mg | 8mg |
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| Vitamin A | 3IU | 122IU |
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| Vitamin A | 0µg | 6µg |
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| Vitamin E | 0.24mg | 0.34mg |
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| Manganese | 0.282mg | 0.371mg |
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| Selenium | 0.8µg | 0.7µg |
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| Vitamin B1 | 0.052mg | 0.095mg |
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| Vitamin B2 | 0.087mg | 0.028mg |
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| Vitamin B3 | 1.287mg | 0.552mg |
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| Vitamin B5 | 0.154mg | 0.311mg |
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| Vitamin B6 | 0.135mg | 0.228mg |
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| Vitamin K | 0.5µg | 2.3µg |
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| Folate | 26µg | 16µg |
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| Choline | 10.2mg | 16.2mg |
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| Saturated Fat | 0.049g | 0.029g |
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| Monounsaturated Fat | 0.05g | 0.005g |
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| Polyunsaturated fat | 0.213g | 0.06g |
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| Tryptophan | 0.049mg | 0.012mg |
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| Threonine | 0.127mg | 0.052mg |
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| Isoleucine | 0.167mg | 0.05mg |
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| Leucine | 0.276mg | 0.094mg |
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| Lysine | 0.17mg | 0.058mg |
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| Methionine | 0.119mg | 0.02mg |
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| Phenylalanine | 0.195mg | 0.069mg |
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| Valine | 0.232mg | 0.06mg |
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| Histidine | 0.104mg | 0.033mg |
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| Fructose | 0.2g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
21%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 5mg)
Which food is cheaper?
Wild rice is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.