Wild rice vs. Kale — In-Depth Nutrition Comparison
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Summary of differences between wild rice and kale
- Wild rice has more zinc and phosphorus; however, kale is higher in vitamin K, vitamin A, vitamin C, calcium, and manganese.
- Kale covers your daily need for vitamin K, 680% more than wild rice.
- Wild rice has 6 times more zinc than kale. While wild rice has 1.34mg of zinc, kale has only 0.24mg.
These are the specific foods used in this comparison Wild rice, cooked and Kale, cooked, boiled, drained, without salt.
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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 | +77.8% |
| Contains more ZincZinc | +458.3% |
| Contains more PhosphorusPhosphorus | +192.9% |
| Contains less SodiumSodium | -87% |
| Contains more CalciumCalcium | +2300% |
| Contains more PotassiumPotassium | +125.7% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +28.9% |
| Contains more ManganeseManganese | +47.5% |
| Contains more SeleniumSelenium | +12.5% |
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 | +24.3% |
| Contains more Vitamin B3Vitamin B3 | +157.4% |
| Contains more Vitamin B5Vitamin B5 | +214.3% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +2450% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +254.2% |
| Contains more Vitamin KVitamin K | +163300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +110% |
| Contains more CarbsCarbs | +279% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +23.4% |
| Contains more OtherOther | +117.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +66.7% |
~equal in
Saturated fat
~0.052g
~equal in
Polyunsaturated fat
~0.193g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.5µg | 817µg | 680% |
| Vitamin A | 0µg | 681µg | 76% |
| Vitamin C | 0mg | 41mg | 46% |
| Zinc | 1.34mg | 0.24mg | 10% |
| Phosphorus | 82mg | 28mg | 8% |
| Calcium | 3mg | 72mg | 7% |
| Manganese | 0.282mg | 0.416mg | 6% |
| Carbs | 21.34g | 5.63g | 5% |
| Vitamin B3 | 1.287mg | 0.5mg | 5% |
| Calories | 101kcal | 28kcal | 4% |
| Protein | 3.99g | 1.9g | 4% |
| Potassium | 101mg | 228mg | 4% |
| Iron | 0.6mg | 0.9mg | 4% |
| Copper | 0.121mg | 0.156mg | 4% |
| Vitamin E | 0.24mg | 0.85mg | 4% |
| Magnesium | 32mg | 18mg | 3% |
| Folate | 26µg | 13µg | 3% |
| Choline | 10.2mg | 0.4mg | 2% |
| Vitamin B5 | 0.154mg | 0.049mg | 2% |
| Vitamin B2 | 0.087mg | 0.07mg | 1% |
| Sodium | 3mg | 23mg | 1% |
| Fiber | 1.8g | 2g | 1% |
| Fats | 0.34g | 0.4g | 0% |
| Net carbs | 19.54g | 3.63g | N/A |
| Sugar | 0.73g | 1.25g | N/A |
| Selenium | 0.8µg | 0.9µg | 0% |
| Vitamin B1 | 0.052mg | 0.053mg | 0% |
| Vitamin B6 | 0.135mg | 0.138mg | 0% |
| Saturated fat | 0.049g | 0.052g | 0% |
| Monounsaturated fat | 0.05g | 0.03g | 0% |
| Polyunsaturated fat | 0.213g | 0.193g | 0% |
| Tryptophan | 0.049mg | 0.023mg | 0% |
| Threonine | 0.127mg | 0.085mg | 0% |
| Isoleucine | 0.167mg | 0.114mg | 0% |
| Leucine | 0.276mg | 0.133mg | 0% |
| Lysine | 0.17mg | 0.114mg | 0% |
| Methionine | 0.119mg | 0.018mg | 0% |
| Phenylalanine | 0.195mg | 0.097mg | 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%
193%
Minerals Daily Need Coverage Score
21%
22%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.