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.
- 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.
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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 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
135%
10%
Minerals Daily Need Coverage Score
52%
21%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 67mg)
Which food is cheaper?
Wild rice is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)