Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between lettuce and wild rice raw

  • Lettuce has more vitamin A and vitamin K, while wild rice raw has more phosphorus, copper, zinc, manganese, vitamin B3, magnesium, vitamin B6, and fiber.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Wild rice raw contains 66 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while wild rice raw contains 1.9µg.
  • Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Lettuce, green leaf, raw and Wild rice, raw.

Infographic

Lettuce vs Wild rice raw 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 +71.4%
Contains more MagnesiumMagnesium +1261.5%
Contains more PotassiumPotassium +120.1%
Contains more IronIron +127.9%
Contains more CopperCopper +1706.9%
Contains more ZincZinc +3211.1%
Contains more PhosphorusPhosphorus +1393.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +431.6%
Contains more SeleniumSelenium +366.7%

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.
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 AVitamin A +36900%
Contains more Vitamin KVitamin K +6547.4%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +227.5%
Contains more Vitamin B3Vitamin B3 +1695.5%
Contains more Vitamin B5Vitamin B5 +701.5%
Contains more Vitamin B6Vitamin B6 +334.4%
Contains more FolateFolate +150%
Contains more CholineCholine +157.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +1124%
Contains more ProteinProtein +983.1%
Contains more FatsFats +620%
Contains more CarbsCarbs +2509.8%
Contains more OtherOther +139.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -87.2%
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +724.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
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 +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Wild rice raw DV% diff.
Vitamin K 126.3µg 1.9µg 104%
Phosphorus 29mg 433mg 58%
Copper 0.029mg 0.524mg 55%
Zinc 0.18mg 5.96mg 53%
Manganese 0.25mg 1.329mg 47%
Vitamin A 370µg 1µg 41%
Vitamin B3 0.375mg 6.733mg 40%
Magnesium 13mg 177mg 39%
Protein 1.36g 14.73g 27%
Carbs 2.87g 74.9g 24%
Vitamin B6 0.09mg 0.391mg 23%
Fiber 1.3g 6.2g 20%
Vitamin B5 0.134mg 1.074mg 19%
Calories 15kcal 357kcal 17%
Iron 0.86mg 1.96mg 14%
Vitamin B2 0.08mg 0.262mg 14%
Folate 38µg 95µg 14%
Vitamin C 9.2mg 0mg 10%
Potassium 194mg 427mg 7%
Choline 13.6mg 35mg 4%
Polyunsaturated fat 0.082g 0.676g 4%
Vitamin B1 0.07mg 0.115mg 4%
Selenium 0.6µg 2.8µg 4%
Vitamin E 0.22mg 0.82mg 4%
Calcium 36mg 21mg 2%
Saturated fat 0.02g 0.156g 1%
Fats 0.15g 1.08g 1%
Fructose 0.43g 1%
Sodium 28mg 7mg 1%
Net carbs 1.57g 68.7g N/A
Sugar 0.78g 2.5g N/A
Monounsaturated fat 0.006g 0.159g 0%
Tryptophan 0.009mg 0.179mg 0%
Threonine 0.059mg 0.469mg 0%
Isoleucine 0.084mg 0.618mg 0%
Leucine 0.079mg 1.018mg 0%
Lysine 0.084mg 0.629mg 0%
Methionine 0.016mg 0.438mg 0%
Phenylalanine 0.055mg 0.721mg 0%
Valine 0.07mg 0.858mg 0%
Histidine 0.022mg 0.384mg 0%

Which food is preferable for your diet?

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

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
45%
Lettuce
37%
Wild rice raw
Minerals Daily Need Coverage Score
14%
Lettuce
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 21mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.136g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.