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.

Wild rice

Kale

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.

Wild rice

Kale

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.053mg

~equal in Vitamin B6 ~0.138mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%