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Spinach vs. Wild rice — In-Depth Nutrition Comparison

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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.

We used Spinach, cooked, boiled, drained, without salt and Wild rice, cooked types in this article.

Infographic

Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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 +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.
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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +349266.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.154mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +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
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 less Sat. FatSaturated Fat -12.2%
Contains more Mono. FatMonounsaturated Fat +733.3%
Contains more Poly. FatPolyunsaturated fat +95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Wild rice Opinion
Calories 23kcal 101kcal Wild rice
Protein 2.97g 3.99g Wild rice
Fats 0.26g 0.34g Wild rice
Vitamin C 9.8mg 0mg Spinach
Net carbs 1.35g 19.54g Wild rice
Carbs 3.75g 21.34g Wild rice
Magnesium 87mg 32mg Spinach
Calcium 136mg 3mg Spinach
Potassium 466mg 101mg Spinach
Iron 3.57mg 0.6mg Spinach
Sugar 0.43g 0.73g Spinach
Fiber 2.4g 1.8g Spinach
Copper 0.174mg 0.121mg Spinach
Zinc 0.76mg 1.34mg Wild rice
Phosphorus 56mg 82mg Wild rice
Sodium 70mg 3mg Wild rice
Vitamin A 10481IU 3IU Spinach
Vitamin A 524µg 0µg Spinach
Vitamin E 2.08mg 0.24mg Spinach
Manganese 0.935mg 0.282mg Spinach
Selenium 1.5µg 0.8µg Spinach
Vitamin B1 0.095mg 0.052mg Spinach
Vitamin B2 0.236mg 0.087mg Spinach
Vitamin B3 0.49mg 1.287mg Wild rice
Vitamin B5 0.145mg 0.154mg Wild rice
Vitamin B6 0.242mg 0.135mg Spinach
Vitamin K 493.6µg 0.5µg Spinach
Folate 146µg 26µg Spinach
Choline 19.7mg 10.2mg Spinach
Saturated Fat 0.043g 0.049g Spinach
Monounsaturated Fat 0.006g 0.05g Wild rice
Polyunsaturated fat 0.109g 0.213g Wild rice
Tryptophan 0.04mg 0.049mg Wild rice
Threonine 0.127mg 0.127mg
Isoleucine 0.152mg 0.167mg Wild rice
Leucine 0.231mg 0.276mg Wild rice
Lysine 0.182mg 0.17mg Spinach
Methionine 0.055mg 0.119mg Wild rice
Phenylalanine 0.134mg 0.195mg Wild rice
Valine 0.168mg 0.232mg Wild rice
Histidine 0.066mg 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
170%
Spinach
10%
Wild rice
Minerals Daily Need Coverage Score
52%
Spinach
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 67mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.