Yogurt vs. Wild rice raw — In-Depth Nutrition Comparison
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The main differences between yogurt and wild rice raw
- Yogurt is richer in vitamin B12, yet wild rice raw is richer in manganese, copper, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, fiber, and iron.
- 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 Yogurt, Greek, plain, nonfat and Wild rice, raw.
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 CalciumCalcium | +423.8% |
| Contains more SeleniumSelenium | +246.4% |
| 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% |
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 B12Vitamin B12 | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +996.6% |
| Contains more ProteinProtein | +44.6% |
| Contains more FatsFats | +176.9% |
| Contains more CarbsCarbs | +1980.6% |
| Contains more OtherOther | +112.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +5533.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.009mg | 1.329mg | 57% |
| Copper | 0.017mg | 0.524mg | 56% |
| Zinc | 0.52mg | 5.96mg | 49% |
| Phosphorus | 135mg | 433mg | 43% |
| Vitamin B3 | 0.208mg | 6.733mg | 41% |
| Magnesium | 11mg | 177mg | 40% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B6 | 0.063mg | 0.391mg | 25% |
| Fiber | 0g | 6.2g | 25% |
| Carbs | 3.6g | 74.9g | 24% |
| Iron | 0.07mg | 1.96mg | 24% |
| Folate | 7µg | 95µg | 22% |
| Vitamin B5 | 0.331mg | 1.074mg | 15% |
| Calories | 59kcal | 357kcal | 15% |
| Selenium | 9.7µg | 2.8µg | 13% |
| Protein | 10.19g | 14.73g | 9% |
| Calcium | 110mg | 21mg | 9% |
| Potassium | 141mg | 427mg | 8% |
| Vitamin B1 | 0.023mg | 0.115mg | 8% |
| Vitamin E | 0.01mg | 0.82mg | 5% |
| Choline | 15.1mg | 35mg | 4% |
| Polyunsaturated fat | 0.012g | 0.676g | 4% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Sodium | 36mg | 7mg | 1% |
| Vitamin B2 | 0.278mg | 0.262mg | 1% |
| Fats | 0.39g | 1.08g | 1% |
| Net carbs | 3.6g | 68.7g | N/A |
| Sugar | 3.24g | 2.5g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.117g | 0.156g | 0% |
| Monounsaturated fat | 0.053g | 0.159g | 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 |
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
17%
37%
Minerals Daily Need Coverage Score
19%
96%
Comparison summary
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Wild rice raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 29mg)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins