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  6. Wild rice vs. Escarole

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, Vitamin B3, and Zinc, however, Escarole is higher in Vitamin K, Vitamin B5, Folate, and Vitamin A.
  • Escarole covers your daily need of 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.

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

Infographic

Wild rice vs Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
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

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 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
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 +62833.3%
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%
Contains more CholineCholine +51%
~equal in Vitamin D ~0µg
~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% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +247%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +595.1%
Contains more WaterWater +27.5%
Contains more OtherOther +227.5%

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
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated Fat +1150%
Contains more Poly. FatPolyunsaturated fat +163%
Contains less Sat. FatSaturated Fat -14.3%

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 Escarole
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Escarole Opinion
Calories 101kcal 19kcal Wild rice
Protein 3.99g 1.15g Wild rice
Fats 0.34g 0.18g Wild rice
Vitamin C 0mg 3.3mg Escarole
Net carbs 19.54g 0.27g Wild rice
Carbs 21.34g 3.07g Wild rice
Magnesium 32mg 13mg Wild rice
Calcium 3mg 46mg Escarole
Potassium 101mg 245mg Escarole
Iron 0.6mg 0.72mg Escarole
Sugar 0.73g 0.23g Escarole
Fiber 1.8g 2.8g Escarole
Copper 0.121mg 0.087mg Wild rice
Zinc 1.34mg 0.69mg Wild rice
Phosphorus 82mg 22mg Wild rice
Sodium 3mg 19mg Wild rice
Vitamin A 3IU 1888IU Escarole
Vitamin A 0µg 94µg Escarole
Vitamin E 0.24mg 0.4mg Escarole
Manganese 0.282mg 0.385mg Escarole
Selenium 0.8µg 0.2µg Wild rice
Vitamin B1 0.052mg 0.059mg Escarole
Vitamin B2 0.087mg 0.062mg Wild rice
Vitamin B3 1.287mg 0.312mg Wild rice
Vitamin B5 0.154mg 0.826mg Escarole
Vitamin B6 0.135mg 0.016mg Wild rice
Vitamin K 0.5µg 211.9µg Escarole
Folate 26µg 78µg Escarole
Choline 10.2mg 15.4mg Escarole
Saturated Fat 0.049g 0.042g Escarole
Monounsaturated Fat 0.05g 0.004g Wild rice
Polyunsaturated fat 0.213g 0.081g Wild rice
Tryptophan 0.049mg 0.005mg Wild rice
Threonine 0.127mg 0.046mg Wild rice
Isoleucine 0.167mg 0.066mg Wild rice
Leucine 0.276mg 0.09mg Wild rice
Lysine 0.17mg 0.058mg Wild rice
Methionine 0.119mg 0.013mg Wild rice
Phenylalanine 0.195mg 0.049mg Wild rice
Valine 0.232mg 0.058mg Wild rice
Histidine 0.104mg 0.021mg 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 Escarole
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
63%
Escarole
Minerals Daily Need Coverage Score
21%
Wild rice
18%
Escarole

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
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.

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.