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Wild rice vs. Butterbur — In-Depth Nutrition Comparison

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A recap on the differences between wild rice and butterbur

  • Wild rice is higher in zinc, phosphorus, vitamin B3, iron, and vitamin B2, yet butterbur is higher in vitamin C, potassium, and calcium.
  • Butterbur covers your daily vitamin C needs 35% more than wild rice.
  • Wild rice contains 8 times more zinc than butterbur. While wild rice contains 1.34mg of zinc, butterbur contains only 0.16mg.

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

Infographic

Wild rice vs Butterbur 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
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%
Contains more CalciumCalcium +3333.3%
Contains more PotassiumPotassium +548.5%
Contains more SeleniumSelenium +12.5%
~equal in Manganese ~0.274mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Butterbur DV% diff.
Vitamin C 0mg 31.5mg 35%
Potassium 101mg 655mg 16%
Zinc 1.34mg 0.16mg 11%
Calcium 3mg 103mg 10%
Phosphorus 82mg 12mg 10%
Protein 3.99g 0.39g 7%
Fiber 1.8g 7%
Vitamin B3 1.287mg 0.2mg 7%
Carbs 21.34g 3.61g 6%
Iron 0.6mg 0.1mg 6%
Vitamin B2 0.087mg 0.02mg 5%
Calories 101kcal 14kcal 4%
Magnesium 32mg 14mg 4%
Folate 26µg 10µg 4%
Vitamin B1 0.052mg 0.02mg 3%
Vitamin B6 0.135mg 0.096mg 3%
Copper 0.121mg 0.103mg 2%
Vitamin E 0.24mg 2%
Vitamin B5 0.154mg 0.032mg 2%
Choline 10.2mg 2%
Polyunsaturated fat 0.213g 1%
Protein per 100 calories 4g 2.8g N/A
Calories per 10 g protein 253kcal 359kcal N/A
Weight per 100 calories 99g 714g N/A
Fats 0.34g 0.04g 0%
Net carbs 19.54g 3.61g N/A
Sugar 0.73g N/A
Sodium 3mg 7mg 0%
Vitamin A 0µg 3µg 0%
Manganese 0.282mg 0.274mg 0%
Selenium 0.8µg 0.9µg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +923.1%
Contains more FatsFats +750%
Contains more CarbsCarbs +491.1%
Contains more WaterWater +27.8%
Contains more OtherOther +265%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.