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  6. Wild rice vs. Arugula

Wild rice vs. Arugula — In-Depth Nutrition Comparison

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How are Wild rice and Arugula different?

  • Wild rice has more Zinc, and Vitamin B3, however, Arugula is richer in Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, Iron, Potassium, and Vitamin B5.
  • Arugula covers your daily need of Vitamin K 90% more than Wild rice.
  • Wild rice has 4 times more Vitamin B3 than Arugula. Wild rice has 1.287mg of Vitamin B3, while Arugula has 0.305mg.

Wild rice, cooked and Arugula, raw types were used in this article.

Infographic

Wild rice vs Arugula 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.
Wild rice
Wild rice
5
:
5
Arugula
Arugula
Contains more Phosphorus +57.7%
Contains less Sodium -88.9%
Contains more Zinc +185.1%
Contains more Copper +59.2%
Contains more Selenium +166.7%
Contains more Calcium +5233.3%
Contains more Iron +143.3%
Contains more Magnesium +46.9%
Contains more Potassium +265.3%
Contains more Manganese +13.8%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Phosphorus +57.7%
Contains less Sodium -88.9%
Contains more Zinc +185.1%
Contains more Copper +59.2%
Contains more Selenium +166.7%
Contains more Calcium +5233.3%
Contains more Iron +143.3%
Contains more Magnesium +46.9%
Contains more Potassium +265.3%
Contains more Manganese +13.8%

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.
Wild rice
Wild rice
4
:
6
Arugula
Arugula
Contains more Vitamin B1 +18.2%
Contains more Vitamin B3 +322%
Contains more Vitamin B6 +84.9%
Contains more Vitamin A +79000%
Contains more Vitamin E +79.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +183.8%
Contains more Folate +273.1%
Contains more Vitamin K +21620%
Equal in Vitamin B2 - 0.086
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B3 +322%
Contains more Vitamin B6 +84.9%
Contains more Vitamin A +79000%
Contains more Vitamin E +79.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +183.8%
Contains more Folate +273.1%
Contains more Vitamin K +21620%
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Arugula
Arugula
Contains more Protein +54.7%
Contains more Carbs +484.7%
Contains more Fats +94.1%
Contains more Water +24%
Contains more Other +250%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +54.7%
Contains more Carbs +484.7%
Contains more Fats +94.1%
Contains more Water +24%
Contains more Other +250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Arugula
Arugula
Contains less Saturated Fat -43%
Contains more Polyunsaturated fat +49.8%
Equal in Monounsaturated Fat - 0.049
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -43%
Contains more Polyunsaturated fat +49.8%
Equal in Monounsaturated Fat - 0.049

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Arugula Opinion
Net carbs 19.54g 2.05g Wild rice
Protein 3.99g 2.58g Wild rice
Fats 0.34g 0.66g Arugula
Carbs 21.34g 3.65g Wild rice
Calories 101kcal 25kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 2.05g Wild rice
Fiber 1.8g 1.6g Wild rice
Calcium 3mg 160mg Arugula
Iron 0.6mg 1.46mg Arugula
Magnesium 32mg 47mg Arugula
Phosphorus 82mg 52mg Wild rice
Potassium 101mg 369mg Arugula
Sodium 3mg 27mg Wild rice
Zinc 1.34mg 0.47mg Wild rice
Copper 0.121mg 0.076mg Wild rice
Manganese 0.282mg 0.321mg Arugula
Selenium 0.8µg 0.3µg Wild rice
Vitamin A 3IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.24mg 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.052mg 0.044mg Wild rice
Vitamin B2 0.087mg 0.086mg Wild rice
Vitamin B3 1.287mg 0.305mg Wild rice
Vitamin B5 0.154mg 0.437mg Arugula
Vitamin B6 0.135mg 0.073mg Wild rice
Folate 26µg 97µg Arugula
Vitamin K 0.5µg 108.6µg Arugula
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g 0.086g Wild rice
Monounsaturated Fat 0.05g 0.049g Wild rice
Polyunsaturated fat 0.213g 0.319g Arugula

Which food is preferable for your diet?

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

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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
10%
Wild rice
52%
Arugula
Minerals Daily Need Coverage Score
21%
Wild rice
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.