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 A, vitamin B5, and folate.
- 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
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 | +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.
| 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% |
| Contains more CholineCholine | +51% |
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% |
| Vitamin B6 | 0.135mg | 0.016mg | 9% |
| Phosphorus | 82mg | 22mg | 9% |
| Zinc | 1.34mg | 0.69mg | 6% |
| Protein | 3.99g | 1.15g | 6% |
| Carbs | 21.34g | 3.07g | 6% |
| Vitamin B3 | 1.287mg | 0.312mg | 6% |
| Magnesium | 32mg | 13mg | 5% |
| Calories | 101kcal | 19kcal | 4% |
| Manganese | 0.282mg | 0.385mg | 4% |
| Fiber | 1.8g | 2.8g | 4% |
| Copper | 0.121mg | 0.087mg | 4% |
| Potassium | 101mg | 245mg | 4% |
| Calcium | 3mg | 46mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Iron | 0.6mg | 0.72mg | 2% |
| Vitamin B2 | 0.087mg | 0.062mg | 2% |
| Choline | 10.2mg | 15.4mg | 1% |
| Polyunsaturated fat | 0.213g | 0.081g | 1% |
| Vitamin B1 | 0.052mg | 0.059mg | 1% |
| Selenium | 0.8µg | 0.2µg | 1% |
| Vitamin E | 0.24mg | 0.4mg | 1% |
| Sodium | 3mg | 19mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1150% |
| Contains more Poly. FatPolyunsaturated fat | +163% |
| Contains less Sat. FatSaturated fat | -14.3% |
