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Wild rice raw vs. Artichoke — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and artichoke

  • Wild rice raw is higher in zinc, phosphorus, manganese, vitamin B3, copper, magnesium, vitamin B6, vitamin B2, and vitamin B5, yet artichoke is higher in vitamin C.
  • Wild rice raw covers your daily zinc needs 50% more than artichoke.
  • Wild rice raw contains 6 times more vitamin B3 than artichoke. While wild rice raw contains 6.733mg of vitamin B3, artichoke contains only 1.046mg.
  • The glycemic index of artichoke is lower.

Food varieties used in this article are Wild rice, raw and Artichokes, (globe or french), raw.

Infographic

Wild rice raw vs Artichoke 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more MagnesiumMagnesium +195%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +53.1%
Contains more CopperCopper +126.8%
Contains more ZincZinc +1116.3%
Contains more PhosphorusPhosphorus +381.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +419.1%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +109.5%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin EVitamin E +331.6%
Contains more Vitamin B1Vitamin B1 +59.7%
Contains more Vitamin B2Vitamin B2 +297%
Contains more Vitamin B3Vitamin B3 +543.7%
Contains more Vitamin B5Vitamin B5 +217.8%
Contains more Vitamin B6Vitamin B6 +237.1%
Contains more FolateFolate +39.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +678.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~34.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more ProteinProtein +350.5%
Contains more FatsFats +620%
Contains more CarbsCarbs +612.7%
Contains more OtherOther +35.4%
Contains more WaterWater +994.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +3080%
Contains more Poly. FatPolyunsaturated fat +956.3%
Contains less Sat. FatSaturated fat -76.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Artichoke DV% diff.
Zinc 5.96mg 0.49mg 50%
Phosphorus 433mg 90mg 49%
Manganese 1.329mg 0.256mg 47%
Vitamin B3 6.733mg 1.046mg 36%
Copper 0.524mg 0.231mg 33%
Magnesium 177mg 60mg 28%
Protein 14.73g 3.27g 23%
Carbs 74.9g 10.51g 21%
Vitamin B6 0.391mg 0.116mg 21%
Calories 357kcal 47kcal 16%
Vitamin B2 0.262mg 0.066mg 15%
Vitamin B5 1.074mg 0.338mg 15%
Vitamin C 0mg 11.7mg 13%
Vitamin K 1.9µg 14.8µg 11%
Iron 1.96mg 1.28mg 9%
Folate 95µg 68µg 7%
Selenium 2.8µg 0.2µg 5%
Polyunsaturated fat 0.676g 0.064g 4%
Vitamin B1 0.115mg 0.072mg 4%
Vitamin E 0.82mg 0.19mg 4%
Sodium 7mg 94mg 4%
Fiber 6.2g 5.4g 3%
Potassium 427mg 370mg 2%
Calcium 21mg 44mg 2%
Fats 1.08g 0.15g 1%
Saturated fat 0.156g 0.036g 1%
Net carbs 68.7g 5.11g N/A
Sugar 2.5g 0.99g N/A
Vitamin A 1µg 1µg 0%
Choline 35mg 34.4mg 0%
Monounsaturated fat 0.159g 0.005g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
19%
Artichoke
Minerals Daily Need Coverage Score
96%
Wild rice raw
31%
Artichoke

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 87mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 1.51g)
Which food is lower in Saturated fat?
Artichoke
Artichoke is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 25)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.