Spinach vs. Wild rice — In-Depth Nutrition Comparison
Compare
What are the differences between spinach and wild rice?
- The amount of vitamin K, vitamin A, iron, folate, manganese, calcium, magnesium, vitamin E, vitamin B2, and vitamin C in spinach is higher than in wild rice.
- Spinach's daily need coverage for vitamin K is 411% more.
- Spinach has a lower glycemic index (32) than wild rice (57).
We used Spinach, cooked, boiled, drained, without salt and Wild rice, cooked types in this article.
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.
| Contains more MagnesiumMagnesium | +171.9% |
| Contains more CalciumCalcium | +4433.3% |
| Contains more PotassiumPotassium | +361.4% |
| Contains more IronIron | +495% |
| Contains more CopperCopper | +43.8% |
| Contains more ManganeseManganese | +231.6% |
| Contains more SeleniumSelenium | +87.5% |
| Contains more ZincZinc | +76.3% |
| Contains more PhosphorusPhosphorus | +46.4% |
| Contains less SodiumSodium | -95.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +766.7% |
| Contains more Vitamin B1Vitamin B1 | +82.7% |
| Contains more Vitamin B2Vitamin B2 | +171.3% |
| Contains more Vitamin B6Vitamin B6 | +79.3% |
| Contains more Vitamin KVitamin K | +98620% |
| Contains more FolateFolate | +461.5% |
| Contains more CholineCholine | +93.1% |
| Contains more Vitamin B3Vitamin B3 | +162.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 0.5µg | 411% |
| Vitamin A | 524µg | 0µg | 58% |
| Iron | 3.57mg | 0.6mg | 37% |
| Folate | 146µg | 26µg | 30% |
| Manganese | 0.935mg | 0.282mg | 28% |
| Magnesium | 87mg | 32mg | 13% |
| Calcium | 136mg | 3mg | 13% |
| Vitamin E | 2.08mg | 0.24mg | 12% |
| Vitamin B2 | 0.236mg | 0.087mg | 11% |
| Potassium | 466mg | 101mg | 11% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Vitamin B6 | 0.242mg | 0.135mg | 8% |
| Copper | 0.174mg | 0.121mg | 6% |
| Carbs | 3.75g | 21.34g | 6% |
| Vitamin B3 | 0.49mg | 1.287mg | 5% |
| Zinc | 0.76mg | 1.34mg | 5% |
| Calories | 23kcal | 101kcal | 4% |
| Vitamin B1 | 0.095mg | 0.052mg | 4% |
| Phosphorus | 56mg | 82mg | 4% |
| Sodium | 70mg | 3mg | 3% |
| Protein | 2.97g | 3.99g | 2% |
| Fiber | 2.4g | 1.8g | 2% |
| Choline | 19.7mg | 10.2mg | 2% |
| Polyunsaturated fat | 0.109g | 0.213g | 1% |
| Selenium | 1.5µg | 0.8µg | 1% |
| Fats | 0.26g | 0.34g | 0% |
| Net carbs | 1.35g | 19.54g | N/A |
| Sugar | 0.43g | 0.73g | N/A |
| Vitamin B5 | 0.145mg | 0.154mg | 0% |
| Saturated fat | 0.043g | 0.049g | 0% |
| Monounsaturated fat | 0.006g | 0.05g | 0% |
| Tryptophan | 0.04mg | 0.049mg | 0% |
| Threonine | 0.127mg | 0.127mg | 0% |
| Isoleucine | 0.152mg | 0.167mg | 0% |
| Leucine | 0.231mg | 0.276mg | 0% |
| Lysine | 0.182mg | 0.17mg | 0% |
| Methionine | 0.055mg | 0.119mg | 0% |
| Phenylalanine | 0.134mg | 0.195mg | 0% |
| Valine | 0.168mg | 0.232mg | 0% |
| Histidine | 0.066mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +23.4% |
| Contains more OtherOther | +352.5% |
| Contains more ProteinProtein | +34.3% |
| Contains more FatsFats | +30.8% |
| Contains more CarbsCarbs | +469.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.2% |
| Contains more Mono. FatMonounsaturated fat | +733.3% |
| Contains more Poly. FatPolyunsaturated fat | +95.4% |
