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Purslane vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between purslane and wild rice?

  • Purslane is richer in vitamin C, iron, potassium, magnesium, and calcium, while wild rice is higher in zinc, phosphorus, and vitamin B3.
  • Purslane's daily need coverage for vitamin C is 23% higher.
  • Wild rice has 22 times less calcium than purslane. Purslane has 65mg of calcium, while wild rice has 3mg.

We used Purslane, raw and Wild rice, cooked types in this comparison.

Infographic

Purslane vs Wild rice 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +2066.7%
Contains more PotassiumPotassium +389.1%
Contains more IronIron +231.7%
Contains more SeleniumSelenium +12.5%
Contains more ZincZinc +688.2%
Contains more PhosphorusPhosphorus +86.4%
Contains less SodiumSodium -93.3%
~equal in Copper ~0.121mg
~equal in Manganese ~0.282mg

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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more CholineCholine +25.5%
Contains more Vitamin B1Vitamin B1 +10.6%
Contains more Vitamin B3Vitamin B3 +168.1%
Contains more Vitamin B5Vitamin B5 +327.8%
Contains more Vitamin B6Vitamin B6 +84.9%
Contains more FolateFolate +116.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more WaterWater +25.6%
Contains more OtherOther +240%
Contains more ProteinProtein +96.6%
Contains more CarbsCarbs +529.5%
~equal in Fats ~0.34g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Wild rice DV% diff.
Vitamin C 21mg 0mg 23%
Iron 1.99mg 0.6mg 17%
Potassium 494mg 101mg 12%
Zinc 0.17mg 1.34mg 11%
Magnesium 68mg 32mg 9%
Fiber 1.8g 7%
Carbs 3.39g 21.34g 6%
Calcium 65mg 3mg 6%
Vitamin B6 0.073mg 0.135mg 5%
Vitamin B3 0.48mg 1.287mg 5%
Phosphorus 44mg 82mg 5%
Calories 20kcal 101kcal 4%
Protein 2.03g 3.99g 4%
Folate 12µg 26µg 4%
Vitamin B5 0.036mg 0.154mg 2%
Vitamin B2 0.112mg 0.087mg 2%
Vitamin E 0.24mg 2%
Sodium 45mg 3mg 2%
Polyunsaturated fat 0.213g 1%
Copper 0.113mg 0.121mg 1%
Manganese 0.303mg 0.282mg 1%
Fats 0.36g 0.34g 0%
Net carbs 3.39g 19.54g N/A
Sugar 0.73g N/A
Selenium 0.9µg 0.8µg 0%
Vitamin B1 0.047mg 0.052mg 0%
Vitamin K 0.5µg 0%
Choline 12.8mg 10.2mg 0%
Saturated fat 0.049g 0%
Monounsaturated fat 0.05g 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Purslane
10%
Wild rice
Minerals Daily Need Coverage Score
30%
Purslane
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 42mg)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated fat?
Purslane
Purslane is lower in Saturated fat (difference - 0.049g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.