Spinach raw vs. Wild rice raw — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and wild rice raw
- Spinach raw is higher in vitamin K, vitamin A, vitamin C, and folate, yet wild rice raw is higher in phosphorus, zinc, copper, vitamin B3, magnesium, and vitamin B5.
- Spinach raw covers your daily vitamin K needs 401% more than wild rice raw.
- The glycemic index of spinach raw is lower.
Food varieties used in this article are Spinach, raw and 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.
| Contains more CalciumCalcium | +371.4% |
| Contains more PotassiumPotassium | +30.7% |
| Contains more IronIron | +38.3% |
| Contains more MagnesiumMagnesium | +124.1% |
| Contains more CopperCopper | +303.1% |
| Contains more ZincZinc | +1024.5% |
| Contains more PhosphorusPhosphorus | +783.7% |
| Contains less SodiumSodium | -91.1% |
| Contains more ManganeseManganese | +48.2% |
| Contains more SeleniumSelenium | +180% |
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 | +46800% |
| Contains more Vitamin EVitamin E | +147.6% |
| Contains more Vitamin KVitamin K | +25315.8% |
| Contains more FolateFolate | +104.2% |
| Contains more Vitamin B1Vitamin B1 | +47.4% |
| Contains more Vitamin B2Vitamin B2 | +38.6% |
| Contains more Vitamin B3Vitamin B3 | +830% |
| Contains more Vitamin B5Vitamin B5 | +1552.3% |
| Contains more Vitamin B6Vitamin B6 | +100.5% |
| Contains more CholineCholine | +81.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 1.9µg | 401% |
| Phosphorus | 49mg | 433mg | 55% |
| Vitamin A | 469µg | 1µg | 52% |
| Zinc | 0.53mg | 5.96mg | 49% |
| Copper | 0.13mg | 0.524mg | 44% |
| Vitamin B3 | 0.724mg | 6.733mg | 38% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Folate | 194µg | 95µg | 25% |
| Protein | 2.86g | 14.73g | 24% |
| Carbs | 3.63g | 74.9g | 24% |
| Magnesium | 79mg | 177mg | 23% |
| Vitamin B5 | 0.065mg | 1.074mg | 20% |
| Manganese | 0.897mg | 1.329mg | 19% |
| Calories | 23kcal | 357kcal | 17% |
| Fiber | 2.2g | 6.2g | 16% |
| Vitamin B6 | 0.195mg | 0.391mg | 15% |
| Iron | 2.71mg | 1.96mg | 9% |
| Calcium | 99mg | 21mg | 8% |
| Vitamin E | 2.03mg | 0.82mg | 8% |
| Vitamin B2 | 0.189mg | 0.262mg | 6% |
| Potassium | 558mg | 427mg | 4% |
| Choline | 19.3mg | 35mg | 3% |
| Polyunsaturated fat | 0.165g | 0.676g | 3% |
| Vitamin B1 | 0.078mg | 0.115mg | 3% |
| Selenium | 1µg | 2.8µg | 3% |
| Sodium | 79mg | 7mg | 3% |
| Fats | 0.39g | 1.08g | 1% |
| Net carbs | 1.43g | 68.7g | N/A |
| Sugar | 0.42g | 2.5g | N/A |
| Saturated fat | 0.063g | 0.156g | 0% |
| Monounsaturated fat | 0.01g | 0.159g | 0% |
| Tryptophan | 0.039mg | 0.179mg | 0% |
| Threonine | 0.122mg | 0.469mg | 0% |
| Isoleucine | 0.147mg | 0.618mg | 0% |
| Leucine | 0.223mg | 1.018mg | 0% |
| Lysine | 0.174mg | 0.629mg | 0% |
| Methionine | 0.053mg | 0.438mg | 0% |
| Phenylalanine | 0.129mg | 0.721mg | 0% |
| Valine | 0.161mg | 0.858mg | 0% |
| Histidine | 0.064mg | 0.384mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +1077.8% |
| Contains more OtherOther | +12.4% |
| Contains more ProteinProtein | +415% |
| Contains more FatsFats | +176.9% |
| Contains more CarbsCarbs | +1963.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 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 | -59.6% |
| Contains more Mono. FatMonounsaturated fat | +1490% |
| Contains more Poly. FatPolyunsaturated fat | +309.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 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 GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +857.1% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g