Wild rice vs. Collard Greens — In-Depth Nutrition Comparison
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Differences between wild rice and collard Greens
- Wild rice has more zinc, copper, and phosphorus, while collard Greens have more vitamin K, vitamin A, vitamin C, calcium, manganese, fiber, and iron.
- Collard Greens' daily need coverage for vitamin K is 338% higher.
- Collard Greens contain 6 times less zinc than wild rice. Wild rice contains 1.34mg of zinc, while collard Greens contain 0.23mg.
The food types used in this comparison are Wild rice, cooked and Collards, cooked, boiled, drained, without salt.
Infographic
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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 | +52.4% |
| Contains more CopperCopper | +137.3% |
| Contains more ZincZinc | +482.6% |
| Contains more PhosphorusPhosphorus | +156.3% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +60% |
| Contains more CalciumCalcium | +4600% |
| Contains more PotassiumPotassium | +15.8% |
| Contains more IronIron | +88.3% |
| Contains more ManganeseManganese | +80.9% |
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 B1Vitamin B1 | +30% |
| Contains more Vitamin B3Vitamin B3 | +123.8% |
| Contains more FolateFolate | +62.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +266.7% |
| Contains more Vitamin B2Vitamin B2 | +21.8% |
| Contains more Vitamin B5Vitamin B5 | +41.6% |
| Contains more Vitamin KVitamin K | +81220% |
| Contains more CholineCholine | +276.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.99 g
Fats:
0.34 g
Carbs:
21.34 g
Water:
73.93 g
Other:
0.4 g
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
| Contains more ProteinProtein | +47.2% |
| Contains more CarbsCarbs | +277.7% |
| Contains more FatsFats | +111.8% |
| Contains more WaterWater | +22% |
| Contains more OtherOther | +85% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.049 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.213 g
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
| Contains more Mono. FatMonounsaturated fat | +92.3% |
| Contains more Poly. FatPolyunsaturated fat | +23.1% |
~equal in
Saturated fat
~0.047g
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.5µg | 406.6µg | 338% |
| Vitamin A | 0µg | 380µg | 42% |
| Vitamin C | 0mg | 18.2mg | 20% |
| Calcium | 3mg | 141mg | 14% |
| Manganese | 0.282mg | 0.51mg | 10% |
| Zinc | 1.34mg | 0.23mg | 10% |
| Fiber | 1.8g | 4g | 9% |
| Copper | 0.121mg | 0.051mg | 8% |
| Phosphorus | 82mg | 32mg | 7% |
| Iron | 0.6mg | 1.13mg | 7% |
| Choline | 10.2mg | 38.4mg | 5% |
| Carbs | 21.34g | 5.65g | 5% |
| Vitamin B3 | 1.287mg | 0.575mg | 4% |
| Vitamin E | 0.24mg | 0.88mg | 4% |
| Calories | 101kcal | 33kcal | 3% |
| Magnesium | 32mg | 21mg | 3% |
| Protein | 3.99g | 2.71g | 3% |
| Folate | 26µg | 16µg | 3% |
| Vitamin B5 | 0.154mg | 0.218mg | 1% |
| Vitamin B6 | 0.135mg | 0.128mg | 1% |
| Vitamin B1 | 0.052mg | 0.04mg | 1% |
| Vitamin B2 | 0.087mg | 0.106mg | 1% |
| Selenium | 0.8µg | 0.5µg | 1% |
| Sodium | 3mg | 15mg | 1% |
| Fats | 0.34g | 0.72g | 1% |
| Net carbs | 19.54g | 1.65g | N/A |
| Potassium | 101mg | 117mg | 0% |
| Sugar | 0.73g | 0.4g | N/A |
| Saturated fat | 0.049g | 0.047g | 0% |
| Monounsaturated fat | 0.05g | 0.026g | 0% |
| Polyunsaturated fat | 0.213g | 0.173g | 0% |
| Tryptophan | 0.049mg | 0.027mg | 0% |
| Threonine | 0.127mg | 0.074mg | 0% |
| Isoleucine | 0.167mg | 0.086mg | 0% |
| Leucine | 0.276mg | 0.13mg | 0% |
| Lysine | 0.17mg | 0.101mg | 0% |
| Methionine | 0.119mg | 0.028mg | 0% |
| Phenylalanine | 0.195mg | 0.075mg | 0% |
| Valine | 0.232mg | 0.104mg | 0% |
| Histidine | 0.104mg | 0.04mg | 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
10%
103%
Minerals Daily Need Coverage Score
21%
22%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Collard Greens is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.