Zucchini vs. Wild rice raw — In-Depth Nutrition Comparison
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A recap on differences between zucchini and wild rice raw
- Zucchini is higher in vitamin C, yet wild rice raw is higher in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, fiber, iron, and folate.
- Wild rice raw covers your daily phosphorus needs 56% more than zucchini.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Squash, summer, zucchini, includes skin, raw 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 MagnesiumMagnesium | +883.3% |
| Contains more CalciumCalcium | +31.3% |
| Contains more PotassiumPotassium | +63.6% |
| Contains more IronIron | +429.7% |
| Contains more CopperCopper | +888.7% |
| Contains more ZincZinc | +1762.5% |
| Contains more PhosphorusPhosphorus | +1039.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +650.8% |
| Contains more SeleniumSelenium | +1300% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin KVitamin K | +126.3% |
| Contains more Vitamin EVitamin E | +583.3% |
| Contains more Vitamin B1Vitamin B1 | +155.6% |
| Contains more Vitamin B2Vitamin B2 | +178.7% |
| Contains more Vitamin B3Vitamin B3 | +1392.9% |
| Contains more Vitamin B5Vitamin B5 | +426.5% |
| Contains more Vitamin B6Vitamin B6 | +139.9% |
| Contains more FolateFolate | +295.8% |
| Contains more CholineCholine | +268.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +1121.5% |
| Contains more ProteinProtein | +1117.4% |
| Contains more FatsFats | +237.5% |
| Contains more CarbsCarbs | +2308.4% |
| Contains more OtherOther | +168.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 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 | -46.2% |
| Contains more Mono. FatMonounsaturated fat | +1345.5% |
| Contains more Poly. FatPolyunsaturated fat | +642.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 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 GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +1240% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~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 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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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 38mg | 433mg | 56% |
| Copper | 0.053mg | 0.524mg | 52% |
| Zinc | 0.32mg | 5.96mg | 51% |
| Manganese | 0.177mg | 1.329mg | 50% |
| Vitamin B3 | 0.451mg | 6.733mg | 39% |
| Magnesium | 18mg | 177mg | 38% |
| Protein | 1.21g | 14.73g | 27% |
| Carbs | 3.11g | 74.9g | 24% |
| Fiber | 1g | 6.2g | 21% |
| Vitamin C | 17.9mg | 0mg | 20% |
| Iron | 0.37mg | 1.96mg | 20% |
| Folate | 24µg | 95µg | 18% |
| Vitamin B6 | 0.163mg | 0.391mg | 18% |
| Calories | 17kcal | 357kcal | 17% |
| Vitamin B5 | 0.204mg | 1.074mg | 17% |
| Vitamin B2 | 0.094mg | 0.262mg | 13% |
| Vitamin B1 | 0.045mg | 0.115mg | 6% |
| Selenium | 0.2µg | 2.8µg | 5% |
| Potassium | 261mg | 427mg | 5% |
| Choline | 9.5mg | 35mg | 5% |
| Vitamin E | 0.12mg | 0.82mg | 5% |
| Polyunsaturated fat | 0.091g | 0.676g | 4% |
| Fructose | 1.38g | 2% | |
| Vitamin K | 4.3µg | 1.9µg | 2% |
| Vitamin A | 10µg | 1µg | 1% |
| Calcium | 16mg | 21mg | 1% |
| Fats | 0.32g | 1.08g | 1% |
| Net carbs | 2.11g | 68.7g | N/A |
| Sugar | 2.5g | 2.5g | N/A |
| Sodium | 8mg | 7mg | 0% |
| Saturated fat | 0.084g | 0.156g | 0% |
| Monounsaturated fat | 0.011g | 0.159g | 0% |
| Tryptophan | 0.01mg | 0.179mg | 0% |
| Threonine | 0.029mg | 0.469mg | 0% |
| Isoleucine | 0.044mg | 0.618mg | 0% |
| Leucine | 0.071mg | 1.018mg | 0% |
| Lysine | 0.067mg | 0.629mg | 0% |
| Methionine | 0.018mg | 0.438mg | 0% |
| Phenylalanine | 0.043mg | 0.721mg | 0% |
| Valine | 0.054mg | 0.858mg | 0% |
| Histidine | 0.026mg | 0.384mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | 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
15%
37%
Minerals Daily Need Coverage Score
12%
96%
Comparison summary
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.072g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 1mg)
Which food is cheaper?
Wild rice raw is cheaper (difference - $0.4)
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
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (2.5 g)