Butterbur vs. Wild rice — In-Depth Nutrition Comparison

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A recap on the differences between butterbur and wild rice

Butterbur is higher in vitamin C, potassium, and calcium, yet wild rice is higher in zinc, phosphorus, vitamin B3, iron, and vitamin B2.
Butterbur covers your daily vitamin C needs 35% more than wild rice.
Butterbur contains 34 times more calcium than wild rice. While butterbur contains 103mg of calcium, wild rice contains only 3mg.

Food varieties used in this article are Butterbur, (fuki), raw and Wild rice, cooked.

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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.

Butterbur

Wild rice

Contains more CalciumCalcium	+3333.3%
Contains more PotassiumPotassium	+548.5%
Contains more SeleniumSelenium	+12.5%

Contains more MagnesiumMagnesium	+128.6%
Contains more IronIron	+500%
Contains more CopperCopper	+17.5%
Contains more ZincZinc	+737.5%
Contains more PhosphorusPhosphorus	+583.3%
Contains less SodiumSodium	-57.1%

~equal in Manganese ~0.282mg

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.

Butterbur

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin B1Vitamin B1	+160%
Contains more Vitamin B2Vitamin B2	+335%
Contains more Vitamin B3Vitamin B3	+543.5%
Contains more Vitamin B5Vitamin B5	+381.3%
Contains more Vitamin B6Vitamin B6	+40.6%
Contains more FolateFolate	+160%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	31.5mg	0mg	35%
Potassium	655mg	101mg	16%
Zinc	0.16mg	1.34mg	11%
Calcium	103mg	3mg	10%
Phosphorus	12mg	82mg	10%
Protein	0.39g	3.99g	7%
Fiber		1.8g	7%
Vitamin B3	0.2mg	1.287mg	7%
Carbs	3.61g	21.34g	6%
Iron	0.1mg	0.6mg	6%
Vitamin B2	0.02mg	0.087mg	5%
Calories	14kcal	101kcal	4%
Magnesium	14mg	32mg	4%
Folate	10µg	26µg	4%
Vitamin B1	0.02mg	0.052mg	3%
Vitamin B6	0.096mg	0.135mg	3%
Copper	0.103mg	0.121mg	2%
Vitamin E		0.24mg	2%
Vitamin B5	0.032mg	0.154mg	2%
Choline		10.2mg	2%
Polyunsaturated fat		0.213g	1%
Protein per 100 calories	2.8g	4g	N/A
Calories per 10 g protein	359kcal	253kcal	N/A
Weight per 100 calories	714g	99g	N/A
Fats	0.04g	0.34g	0%
Net carbs	3.61g	19.54g	N/A
Sugar		0.73g	N/A
Sodium	7mg	3mg	0%
Vitamin A	3µg	0µg	0%
Manganese	0.274mg	0.282mg	0%
Selenium	0.9µg	0.8µg	0%
Vitamin K		0.5µg	0%
Saturated fat		0.049g	0%
Monounsaturated fat		0.05g	0%
Tryptophan		0.049mg	0%
Threonine		0.127mg	0%
Isoleucine		0.167mg	0%
Leucine		0.276mg	0%
Lysine		0.17mg	0%
Methionine		0.119mg	0%
Phenylalanine		0.195mg	0%
Valine		0.232mg	0%
Histidine		0.104mg	0%
Fructose		0.2g	0%