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  6. Yolk vs. Wild rice raw

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

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Summary of differences between Yolk and Wild rice raw

  • Yolk has more Choline, Selenium, Vitamin B12, and Vitamin A RAE, however, Wild rice raw is higher in Manganese, Copper, Vitamin B3, and Magnesium.
  • Yolk covers your daily need of Cholesterol 362% more than Wild rice raw.
  • Wild rice raw has less Cholesterol.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Wild rice, raw.

Infographic

Yolk vs Wild rice raw 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.
Yolk
Yolk
3
:
7
Wild rice raw
Wild rice raw
Contains more Calcium +514.3%
Contains more Iron +39.3%
Contains more Selenium +1900%
Contains more Magnesium +3440%
Contains more Phosphorus +11%
Contains more Potassium +291.7%
Contains less Sodium -85.4%
Contains more Zinc +159.1%
Contains more Copper +580.5%
Contains more Manganese +2316.4%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +514.3%
Contains more Iron +39.3%
Contains more Selenium +1900%
Contains more Magnesium +3440%
Contains more Phosphorus +11%
Contains more Potassium +291.7%
Contains less Sodium -85.4%
Contains more Zinc +159.1%
Contains more Copper +580.5%
Contains more Manganese +2316.4%

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.
Yolk
Yolk
8
:
3
Wild rice raw
Wild rice raw
Contains more Vitamin A +7489.5%
Contains more Vitamin E +214.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +101.5%
Contains more Vitamin B5 +178.4%
Contains more Folate +53.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +27954.2%
Contains more Vitamin B6 +11.7%
Contains more Vitamin K +171.4%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +7489.5%
Contains more Vitamin E +214.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +101.5%
Contains more Vitamin B5 +178.4%
Contains more Folate +53.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +27954.2%
Contains more Vitamin B6 +11.7%
Contains more Vitamin K +171.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
4
:
1
Wild rice raw
Wild rice raw
Contains more Fats +2357.4%
Contains more Water +574.1%
Contains more Other +11.1%
Contains more Carbs +1986.4%
Equal in Protein - 14.73
Equal in Other - 1.53
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +2357.4%
Contains more Water +574.1%
Contains more Other +11.1%
Contains more Carbs +1986.4%
Equal in Protein - 14.73
Equal in Other - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +7282.4%
Contains more Polyunsaturated fat +521.9%
Contains less Saturated Fat -98.4%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +7282.4%
Contains more Polyunsaturated fat +521.9%
Contains less Saturated Fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
5
:
1
Wild rice raw
Wild rice raw
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +857.1%
Yolk
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +857.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Wild rice raw Opinion
Net carbs 3.59g 68.7g Wild rice raw
Protein 15.86g 14.73g Yolk
Fats 26.54g 1.08g Yolk
Carbs 3.59g 74.9g Wild rice raw
Calories 322kcal 357kcal Wild rice raw
Fructose 0.07g Yolk
Sugar 0.56g 2.5g Yolk
Fiber 0g 6.2g Wild rice raw
Calcium 129mg 21mg Yolk
Iron 2.73mg 1.96mg Yolk
Magnesium 5mg 177mg Wild rice raw
Phosphorus 390mg 433mg Wild rice raw
Potassium 109mg 427mg Wild rice raw
Sodium 48mg 7mg Wild rice raw
Zinc 2.3mg 5.96mg Wild rice raw
Copper 0.077mg 0.524mg Wild rice raw
Manganese 0.055mg 1.329mg Wild rice raw
Selenium 56µg 2.8µg Yolk
Vitamin A 1442IU 19IU Yolk
Vitamin A RAE 381µg 1µg Yolk
Vitamin E 2.58mg 0.82mg Yolk
Vitamin D 218IU 0IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin B1 0.176mg 0.115mg Yolk
Vitamin B2 0.528mg 0.262mg Yolk
Vitamin B3 0.024mg 6.733mg Wild rice raw
Vitamin B5 2.99mg 1.074mg Yolk
Vitamin B6 0.35mg 0.391mg Wild rice raw
Folate 146µg 95µg Yolk
Vitamin B12 1.95µg 0µg Yolk
Vitamin K 0.7µg 1.9µg Wild rice raw
Tryptophan 0.177mg 0.179mg Wild rice raw
Threonine 0.687mg 0.469mg Yolk
Isoleucine 0.866mg 0.618mg Yolk
Leucine 1.399mg 1.018mg Yolk
Lysine 1.217mg 0.629mg Yolk
Methionine 0.378mg 0.438mg Wild rice raw
Phenylalanine 0.681mg 0.721mg Wild rice raw
Valine 0.949mg 0.858mg Yolk
Histidine 0.416mg 0.384mg Yolk
Cholesterol 1085mg 0mg Wild rice raw
Saturated Fat 9.551g 0.156g Wild rice raw
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0.159g Yolk
Polyunsaturated fat 4.204g 0.676g Yolk

Which food is preferable for your diet?

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

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
90%
Yolk
39%
Wild rice raw
Minerals Daily Need Coverage Score
73%
Yolk
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 1.94g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 9.395g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1)
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.