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  6. Spinach pasta vs. Wild rice

Spinach pasta vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between Spinach pasta and Wild rice

  • Spinach pasta is richer than Wild rice in Vitamin B1, Folate, Iron, Vitamin B2, Manganese, Vitamin B6, Vitamin B3, Vitamin B12, and Vitamin B5.
  • Daily need coverage for Vitamin B1 from Spinach pasta is 46% higher.

Food types used in this article are Pasta, fresh-refrigerated, spinach, as purchased and Wild rice, cooked.

Infographic

Spinach pasta 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.
Spinach pasta
Spinach pasta
8
:
2
Wild rice
Wild rice
Contains more Calcium +1333.3%
Contains more Iron +450%
Contains more Magnesium +96.9%
Contains more Phosphorus +80.5%
Contains more Potassium +169.3%
Contains more Copper +62.8%
Contains more Manganese +177%
Contains less Sodium -88.9%
Equal in Zinc - 1.34
Spinach pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 124% 45% 64% 24% 4% 39% 66% 102% 0%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1333.3%
Contains more Iron +450%
Contains more Magnesium +96.9%
Contains more Phosphorus +80.5%
Contains more Potassium +169.3%
Contains more Copper +62.8%
Contains more Manganese +177%
Contains less Sodium -88.9%
Equal in Zinc - 1.34

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.
Spinach pasta
Spinach pasta
8
:
3
Wild rice
Wild rice
Contains more Vitamin A +7933.3%
Contains more Vitamin B1 +1071.2%
Contains more Vitamin B2 +357.5%
Contains more Vitamin B3 +168.8%
Contains more Vitamin B5 +346.8%
Contains more Vitamin B6 +133.3%
Contains more Folate +580.8%
Contains more Vitamin B12 +∞%
Spinach pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 0% 0% 0% 153% 92% 65% 42% 73% 133% 39% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +7933.3%
Contains more Vitamin B1 +1071.2%
Contains more Vitamin B2 +357.5%
Contains more Vitamin B3 +168.8%
Contains more Vitamin B5 +346.8%
Contains more Vitamin B6 +133.3%
Contains more Folate +580.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach pasta
Spinach pasta
4
:
1
Wild rice
Wild rice
Contains more Protein +182.2%
Contains more Fats +517.6%
Contains more Carbs +161.1%
Contains more Other +105%
Contains more Water +145.6%
Spinach pasta
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Wild rice
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 Protein +182.2%
Contains more Fats +517.6%
Contains more Carbs +161.1%
Contains more Other +105%
Contains more Water +145.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach pasta
Spinach pasta
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +1218%
Contains more Polyunsaturated fat +119.2%
Contains less Saturated Fat -89.9%
Spinach pasta
30% 41% 29%
Saturated Fat: 0.483 g
Monounsaturated Fat: 0.659 g
Polyunsaturated fat: 0.467 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +1218%
Contains more Polyunsaturated fat +119.2%
Contains less Saturated Fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach pasta Wild rice Opinion
Net carbs 55.72g 19.54g Spinach pasta
Protein 11.26g 3.99g Spinach pasta
Fats 2.1g 0.34g Spinach pasta
Carbs 55.72g 21.34g Spinach pasta
Calories 289kcal 101kcal Spinach pasta
Fructose 0.2g Wild rice
Sugar 0.73g Spinach pasta
Fiber 1.8g Wild rice
Calcium 43mg 3mg Spinach pasta
Iron 3.3mg 0.6mg Spinach pasta
Magnesium 63mg 32mg Spinach pasta
Phosphorus 148mg 82mg Spinach pasta
Potassium 272mg 101mg Spinach pasta
Sodium 27mg 3mg Wild rice
Zinc 1.4mg 1.34mg Spinach pasta
Copper 0.197mg 0.121mg Spinach pasta
Manganese 0.781mg 0.282mg Spinach pasta
Selenium 0.8µg Wild rice
Vitamin A 241IU 3IU Spinach pasta
Vitamin A RAE 25µg 0µg Spinach pasta
Vitamin E 0.24mg Wild rice
Vitamin B1 0.609mg 0.052mg Spinach pasta
Vitamin B2 0.398mg 0.087mg Spinach pasta
Vitamin B3 3.46mg 1.287mg Spinach pasta
Vitamin B5 0.688mg 0.154mg Spinach pasta
Vitamin B6 0.315mg 0.135mg Spinach pasta
Folate 177µg 26µg Spinach pasta
Vitamin B12 0.31µg 0µg Spinach pasta
Vitamin K 0.5µg Wild rice
Tryptophan 0.15mg 0.049mg Spinach pasta
Threonine 0.352mg 0.127mg Spinach pasta
Isoleucine 0.488mg 0.167mg Spinach pasta
Leucine 0.813mg 0.276mg Spinach pasta
Lysine 0.336mg 0.17mg Spinach pasta
Methionine 0.208mg 0.119mg Spinach pasta
Phenylalanine 0.56mg 0.195mg Spinach pasta
Valine 0.544mg 0.232mg Spinach pasta
Histidine 0.237mg 0.104mg Spinach pasta
Cholesterol 73mg 0mg Wild rice
Saturated Fat 0.483g 0.049g Wild rice
Monounsaturated Fat 0.659g 0.05g Spinach pasta
Polyunsaturated fat 0.467g 0.213g Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
51%
Spinach pasta
10%
Wild rice
Minerals Daily Need Coverage Score
48%
Spinach pasta
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.434g)
Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Spinach pasta
Spinach pasta is relatively richer in minerals
Which food is richer in vitamins?
Spinach pasta
Spinach pasta is relatively richer in vitamins
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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.