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  6. Artichoke vs. Wild rice raw

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

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A recap on differences between artichoke and wild rice raw

  • Artichoke is higher in vitamin C, yet wild rice raw is higher in zinc, phosphorus, manganese, vitamin B3, copper, magnesium, vitamin B6, vitamin B2, and vitamin B5.
  • Wild rice raw covers your daily zinc needs 50% more than artichoke.
  • The glycemic index of artichoke is lower.

Food varieties used in this article are Artichokes, (globe or french), raw and Wild rice, raw.

Infographic

Artichoke vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +109.5%
Contains more MagnesiumMagnesium +195%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +53.1%
Contains more CopperCopper +126.8%
Contains more ZincZinc +1116.3%
Contains more PhosphorusPhosphorus +381.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +419.1%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +678.9%
Contains more Vitamin EVitamin E +331.6%
Contains more Vitamin B1Vitamin B1 +59.7%
Contains more Vitamin B2Vitamin B2 +297%
Contains more Vitamin B3Vitamin B3 +543.7%
Contains more Vitamin B5Vitamin B5 +217.8%
Contains more Vitamin B6Vitamin B6 +237.1%
Contains more FolateFolate +39.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~35mg

All nutrients comparison - raw data values

Nutrient Artichoke Wild rice raw DV% diff.
Zinc 0.49mg 5.96mg 50%
Phosphorus 90mg 433mg 49%
Manganese 0.256mg 1.329mg 47%
Vitamin B3 1.046mg 6.733mg 36%
Copper 0.231mg 0.524mg 33%
Magnesium 60mg 177mg 28%
Protein 3.27g 14.73g 23%
Carbs 10.51g 74.9g 21%
Vitamin B6 0.116mg 0.391mg 21%
Calories 47kcal 357kcal 16%
Vitamin B2 0.066mg 0.262mg 15%
Vitamin B5 0.338mg 1.074mg 15%
Vitamin C 11.7mg 0mg 13%
Vitamin K 14.8µg 1.9µg 11%
Iron 1.28mg 1.96mg 9%
Folate 68µg 95µg 7%
Selenium 0.2µg 2.8µg 5%
Polyunsaturated fat 0.064g 0.676g 4%
Vitamin B1 0.072mg 0.115mg 4%
Vitamin E 0.19mg 0.82mg 4%
Sodium 94mg 7mg 4%
Fiber 5.4g 6.2g 3%
Potassium 370mg 427mg 2%
Calcium 44mg 21mg 2%
Fats 0.15g 1.08g 1%
Saturated fat 0.036g 0.156g 1%
Net carbs 5.11g 68.7g N/A
Sugar 0.99g 2.5g N/A
Vitamin A 1µg 1µg 0%
Choline 34.4mg 35mg 0%
Monounsaturated fat 0.005g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
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 WaterWater +994.6%
Contains more ProteinProtein +350.5%
Contains more FatsFats +620%
Contains more CarbsCarbs +612.7%
Contains more OtherOther +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
16% 16% 68%
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 -76.9%
Contains more Mono. FatMonounsaturated fat +3080%
Contains more Poly. FatPolyunsaturated fat +956.3%

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.