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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
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 +96.9%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +169.3%
Contains more IronIron +450%
Contains more CopperCopper +62.8%
Contains more PhosphorusPhosphorus +80.5%
Contains more ManganeseManganese +177%
Contains less SodiumSodium -88.9%
~equal in Zinc ~1.34mg

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 0% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1071.2%
Contains more Vitamin B2Vitamin B2 +357.5%
Contains more Vitamin B3Vitamin B3 +168.8%
Contains more Vitamin B5Vitamin B5 +346.8%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +580.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach pasta Wild rice DV% diff.
Vitamin B1 0.609mg 0.052mg 46%
Folate 177µg 26µg 38%
Iron 3.3mg 0.6mg 34%
Vitamin B2 0.398mg 0.087mg 24%
Cholesterol 73mg 0mg 24%
Manganese 0.781mg 0.282mg 22%
Protein 11.26g 3.99g 15%
Vitamin B6 0.315mg 0.135mg 14%
Vitamin B3 3.46mg 1.287mg 14%
Vitamin B12 0.31µg 0µg 13%
Carbs 55.72g 21.34g 11%
Vitamin B5 0.688mg 0.154mg 11%
Phosphorus 148mg 82mg 9%
Calories 289kcal 101kcal 9%
Copper 0.197mg 0.121mg 8%
Fiber 1.8g 7%
Magnesium 63mg 32mg 7%
Potassium 272mg 101mg 5%
Calcium 43mg 3mg 4%
Fats 2.1g 0.34g 3%
Vitamin A 25µg 0µg 3%
Choline 10.2mg 2%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.467g 0.213g 2%
Monounsaturated fat 0.659g 0.05g 2%
Saturated fat 0.483g 0.049g 2%
Sodium 27mg 3mg 1%
Zinc 1.4mg 1.34mg 1%
Selenium 0.8µg 1%
Net carbs 55.72g 19.54g N/A
Sugar 0.73g N/A
Vitamin K 0.5µg 0%
Tryptophan 0.15mg 0.049mg 0%
Threonine 0.352mg 0.127mg 0%
Isoleucine 0.488mg 0.167mg 0%
Leucine 0.813mg 0.276mg 0%
Lysine 0.336mg 0.17mg 0%
Methionine 0.208mg 0.119mg 0%
Phenylalanine 0.56mg 0.195mg 0%
Valine 0.544mg 0.232mg 0%
Histidine 0.237mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 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 ProteinProtein +182.2%
Contains more FatsFats +517.6%
Contains more CarbsCarbs +161.1%
Contains more OtherOther +105%
Contains more WaterWater +145.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +1218%
Contains more Poly. FatPolyunsaturated fat +119.2%
Contains less Sat. FatSaturated fat -89.9%

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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.