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  6. Wild rice vs. Collard Greens

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 has 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

Wild rice vs Collard Greens 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
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.
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%
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 61% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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 +253233.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.128mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
3% 6% 90%
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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
19% 11% 70%
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.
Wild rice Collard Greens
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Collard Greens Opinion
Calories 101kcal 33kcal Wild rice
Protein 3.99g 2.71g Wild rice
Fats 0.34g 0.72g Collard Greens
Vitamin C 0mg 18.2mg Collard Greens
Net carbs 19.54g 1.65g Wild rice
Carbs 21.34g 5.65g Wild rice
Magnesium 32mg 21mg Wild rice
Calcium 3mg 141mg Collard Greens
Potassium 101mg 117mg Collard Greens
Iron 0.6mg 1.13mg Collard Greens
Sugar 0.73g 0.4g Collard Greens
Fiber 1.8g 4g Collard Greens
Copper 0.121mg 0.051mg Wild rice
Zinc 1.34mg 0.23mg Wild rice
Phosphorus 82mg 32mg Wild rice
Sodium 3mg 15mg Wild rice
Vitamin A 3IU 7600IU Collard Greens
Vitamin A 0µg 380µg Collard Greens
Vitamin E 0.24mg 0.88mg Collard Greens
Manganese 0.282mg 0.51mg Collard Greens
Selenium 0.8µg 0.5µg Wild rice
Vitamin B1 0.052mg 0.04mg Wild rice
Vitamin B2 0.087mg 0.106mg Collard Greens
Vitamin B3 1.287mg 0.575mg Wild rice
Vitamin B5 0.154mg 0.218mg Collard Greens
Vitamin B6 0.135mg 0.128mg Wild rice
Vitamin K 0.5µg 406.6µg Collard Greens
Folate 26µg 16µg Wild rice
Choline 10.2mg 38.4mg Collard Greens
Saturated Fat 0.049g 0.047g Collard Greens
Monounsaturated Fat 0.05g 0.026g Wild rice
Polyunsaturated fat 0.213g 0.173g Wild rice
Tryptophan 0.049mg 0.027mg Wild rice
Threonine 0.127mg 0.074mg Wild rice
Isoleucine 0.167mg 0.086mg Wild rice
Leucine 0.276mg 0.13mg Wild rice
Lysine 0.17mg 0.101mg Wild rice
Methionine 0.119mg 0.028mg Wild rice
Phenylalanine 0.195mg 0.075mg Wild rice
Valine 0.232mg 0.104mg Wild rice
Histidine 0.104mg 0.04mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Collard Greens
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
10%
Wild rice
129%
Collard Greens
Minerals Daily Need Coverage Score
21%
Wild rice
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Collard Greens
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?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.