Lettuce vs. Wild rice — In-Depth Nutrition Comparison
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Important differences between lettuce and wild rice
- Lettuce has more vitamin A, vitamin K, and vitamin C; however, wild rice has more zinc, copper, phosphorus, and vitamin B3.
- Lettuce's daily need coverage for vitamin A is 148% more.
- Wild rice has a higher glycemic index than lettuce.
The food varieties used in the comparison are Lettuce, green leaf, raw and Wild rice, cooked.
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.
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +92.1% |
| Contains more IronIron | +43.3% |
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more CopperCopper | +317.2% |
| Contains more ZincZinc | +644.4% |
| Contains more PhosphorusPhosphorus | +182.8% |
| Contains less SodiumSodium | -89.3% |
| Contains more ManganeseManganese | +12.8% |
| Contains more SeleniumSelenium | +33.3% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.6% |
| Contains more Vitamin KVitamin K | +25160% |
| Contains more FolateFolate | +46.2% |
| Contains more CholineCholine | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +243.2% |
| Contains more Vitamin B5Vitamin B5 | +14.9% |
| Contains more Vitamin B6Vitamin B6 | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 0.5µg | 105% |
| Vitamin A | 370µg | 0µg | 41% |
| Zinc | 0.18mg | 1.34mg | 11% |
| Vitamin C | 9.2mg | 0mg | 10% |
| Copper | 0.029mg | 0.121mg | 10% |
| Phosphorus | 29mg | 82mg | 8% |
| Carbs | 2.87g | 21.34g | 6% |
| Vitamin B3 | 0.375mg | 1.287mg | 6% |
| Magnesium | 13mg | 32mg | 5% |
| Protein | 1.36g | 3.99g | 5% |
| Calories | 15kcal | 101kcal | 4% |
| Folate | 38µg | 26µg | 3% |
| Calcium | 36mg | 3mg | 3% |
| Potassium | 194mg | 101mg | 3% |
| Iron | 0.86mg | 0.6mg | 3% |
| Vitamin B6 | 0.09mg | 0.135mg | 3% |
| Vitamin B1 | 0.07mg | 0.052mg | 2% |
| Fiber | 1.3g | 1.8g | 2% |
| Polyunsaturated fat | 0.082g | 0.213g | 1% |
| Sodium | 28mg | 3mg | 1% |
| Vitamin B2 | 0.08mg | 0.087mg | 1% |
| Choline | 13.6mg | 10.2mg | 1% |
| Manganese | 0.25mg | 0.282mg | 1% |
| Fats | 0.15g | 0.34g | 0% |
| Net carbs | 1.57g | 19.54g | N/A |
| Sugar | 0.78g | 0.73g | N/A |
| Vitamin E | 0.22mg | 0.24mg | 0% |
| Selenium | 0.6µg | 0.8µg | 0% |
| Vitamin B5 | 0.134mg | 0.154mg | 0% |
| Saturated fat | 0.02g | 0.049g | 0% |
| Monounsaturated fat | 0.006g | 0.05g | 0% |
| Tryptophan | 0.009mg | 0.049mg | 0% |
| Threonine | 0.059mg | 0.127mg | 0% |
| Isoleucine | 0.084mg | 0.167mg | 0% |
| Leucine | 0.079mg | 0.276mg | 0% |
| Lysine | 0.084mg | 0.17mg | 0% |
| Methionine | 0.016mg | 0.119mg | 0% |
| Phenylalanine | 0.055mg | 0.195mg | 0% |
| Valine | 0.07mg | 0.232mg | 0% |
| Histidine | 0.022mg | 0.104mg | 0% |
| Fructose | 0.43g | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +28.5% |
| Contains more OtherOther | +60% |
| Contains more ProteinProtein | +193.4% |
| Contains more FatsFats | +126.7% |
| Contains more CarbsCarbs | +643.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.2% |
| Contains more Mono. FatMonounsaturated fat | +733.3% |
| Contains more Poly. FatPolyunsaturated fat | +159.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +80% |
| Contains more FructoseFructose | +115% |
| Contains more SucroseSucrose | +∞% |
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