Asparagus vs. Wild rice raw — In-Depth Nutrition Comparison
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How are asparagus and wild rice raw different?
- Asparagus is higher in vitamin K; however, wild rice raw is richer in phosphorus, manganese, zinc, magnesium, copper, vitamin B3, vitamin B6, fiber, and vitamin B5.
- Daily need coverage for phosphorus for wild rice raw is 54% higher.
- Asparagus contains 22 times more vitamin K than wild rice raw. While asparagus contains 41.6µg of vitamin K, wild rice raw contains only 1.9µg.
- Asparagus has a lower glycemic index (32) than wild rice raw (57).
Asparagus, raw and Wild rice, raw are the varieties used in this article.
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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 CalciumCalcium | +14.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +1164.3% |
| Contains more PotassiumPotassium | +111.4% |
| Contains more CopperCopper | +177.2% |
| Contains more ZincZinc | +1003.7% |
| Contains more PhosphorusPhosphorus | +732.7% |
| Contains more ManganeseManganese | +741.1% |
| Contains more SeleniumSelenium | +21.7% |
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 | +3700% |
| Contains more Vitamin EVitamin E | +37.8% |
| Contains more Vitamin B1Vitamin B1 | +24.3% |
| Contains more Vitamin KVitamin K | +2089.5% |
| Contains more Vitamin B2Vitamin B2 | +85.8% |
| Contains more Vitamin B3Vitamin B3 | +588.4% |
| Contains more Vitamin B5Vitamin B5 | +292% |
| Contains more Vitamin B6Vitamin B6 | +329.7% |
| Contains more FolateFolate | +82.7% |
| Contains more CholineCholine | +118.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 52mg | 433mg | 54% |
| Manganese | 0.158mg | 1.329mg | 51% |
| Zinc | 0.54mg | 5.96mg | 49% |
| Magnesium | 14mg | 177mg | 39% |
| Copper | 0.189mg | 0.524mg | 37% |
| Vitamin B3 | 0.978mg | 6.733mg | 36% |
| Vitamin K | 41.6µg | 1.9µg | 33% |
| Protein | 2.2g | 14.73g | 25% |
| Carbs | 3.88g | 74.9g | 24% |
| Vitamin B6 | 0.091mg | 0.391mg | 23% |
| Calories | 20kcal | 357kcal | 17% |
| Fiber | 2.1g | 6.2g | 16% |
| Vitamin B5 | 0.274mg | 1.074mg | 16% |
| Folate | 52µg | 95µg | 11% |
| Vitamin B2 | 0.141mg | 0.262mg | 9% |
| Potassium | 202mg | 427mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin A | 38µg | 1µg | 4% |
| Polyunsaturated fat | 0.05g | 0.676g | 4% |
| Choline | 16mg | 35mg | 3% |
| Vitamin B1 | 0.143mg | 0.115mg | 2% |
| Vitamin E | 1.13mg | 0.82mg | 2% |
| Iron | 2.14mg | 1.96mg | 2% |
| Selenium | 2.3µg | 2.8µg | 1% |
| Saturated fat | 0.04g | 0.156g | 1% |
| Fats | 0.12g | 1.08g | 1% |
| Fructose | 1g | 1% | |
| Net carbs | 1.78g | 68.7g | N/A |
| Calcium | 24mg | 21mg | 0% |
| Sugar | 1.88g | 2.5g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Monounsaturated fat | 0g | 0.159g | 0% |
| Tryptophan | 0.027mg | 0.179mg | 0% |
| Threonine | 0.084mg | 0.469mg | 0% |
| Isoleucine | 0.075mg | 0.618mg | 0% |
| Leucine | 0.128mg | 1.018mg | 0% |
| Lysine | 0.104mg | 0.629mg | 0% |
| Methionine | 0.031mg | 0.438mg | 0% |
| Phenylalanine | 0.075mg | 0.721mg | 0% |
| Valine | 0.115mg | 0.858mg | 0% |
| Histidine | 0.049mg | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +1101.3% |
| Contains more ProteinProtein | +569.5% |
| Contains more FatsFats | +800% |
| Contains more CarbsCarbs | +1830.4% |
| Contains more OtherOther | +163.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 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 | -74.4% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +1252% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 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 | +191.3% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g