Wild rice vs. Escarole — In-Depth Nutrition Comparison

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Summary of differences between wild rice and escarole

Wild rice has more vitamin B6, phosphorus, protein, vitamin B3, carbs, and zinc; however, escarole is higher in vitamin K, vitamin B5, folate, and vitamin A.
Escarole covers your daily need for vitamin K 176% more than wild rice.
Wild rice has 8 times more vitamin B6 than escarole. While wild rice has 0.135mg of vitamin B6, escarole has only 0.016mg.
The glycemic index of wild rice is higher.

These are the specific foods used in this comparison Wild rice, cooked and Escarole, cooked, boiled, drained, no salt added.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wild rice

Escarole

Contains more MagnesiumMagnesium	+146.2%
Contains more CopperCopper	+39.1%
Contains more ZincZinc	+94.2%
Contains more PhosphorusPhosphorus	+272.7%
Contains less SodiumSodium	-84.2%
Contains more SeleniumSelenium	+300%

Contains more CalciumCalcium	+1433.3%
Contains more PotassiumPotassium	+142.6%
Contains more IronIron	+20%
Contains more ManganeseManganese	+36.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wild rice

Escarole

Contains more Vitamin B2Vitamin B2	+40.3%
Contains more Vitamin B3Vitamin B3	+312.5%
Contains more Vitamin B6Vitamin B6	+743.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin B1Vitamin B1	+13.5%
Contains more Vitamin B5Vitamin B5	+436.4%
Contains more Vitamin KVitamin K	+42280%
Contains more FolateFolate	+200%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.5µg	211.9µg	176%
Vitamin B5	0.154mg	0.826mg	13%
Folate	26µg	78µg	13%
Vitamin A	0µg	94µg	10%
Phosphorus	82mg	22mg	9%
Vitamin B6	0.135mg	0.016mg	9%
Protein	3.99g	1.15g	6%
Carbs	21.34g	3.07g	6%
Zinc	1.34mg	0.69mg	6%
Vitamin B3	1.287mg	0.312mg	6%
Magnesium	32mg	13mg	5%
Calories	101kcal	19kcal	4%
Vitamin C	0mg	3.3mg	4%
Calcium	3mg	46mg	4%
Potassium	101mg	245mg	4%
Fiber	1.8g	2.8g	4%
Copper	0.121mg	0.087mg	4%
Manganese	0.282mg	0.385mg	4%
Iron	0.6mg	0.72mg	2%
Vitamin B2	0.087mg	0.062mg	2%
Sodium	3mg	19mg	1%
Vitamin E	0.24mg	0.4mg	1%
Selenium	0.8µg	0.2µg	1%
Vitamin B1	0.052mg	0.059mg	1%
Choline	10.2mg	15.4mg	1%
Polyunsaturated fat	0.213g	0.081g	1%
Protein per 100 calories	4g	6.1g	N/A
Calories per 10 g protein	253kcal	165kcal	N/A
Weight per 100 calories	99g	526g	N/A
Fats	0.34g	0.18g	0%
Net carbs	19.54g	0.27g	N/A
Sugar	0.73g	0.23g	N/A
Saturated fat	0.049g	0.042g	0%
Monounsaturated fat	0.05g	0.004g	0%
Tryptophan	0.049mg	0.005mg	0%
Threonine	0.127mg	0.046mg	0%
Isoleucine	0.167mg	0.066mg	0%
Leucine	0.276mg	0.09mg	0%
Lysine	0.17mg	0.058mg	0%
Methionine	0.119mg	0.013mg	0%
Phenylalanine	0.195mg	0.049mg	0%
Valine	0.232mg	0.058mg	0%
Histidine	0.104mg	0.021mg	0%
Fructose	0.2g		0%