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Wild rice vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between wild rice and lettuce

  • Wild rice has more zinc, copper, phosphorus, and vitamin B3; however, lettuce has more vitamin A, vitamin K, and vitamin C.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • Wild rice has 7 times more zinc than lettuce. Wild rice has 1.34mg of zinc, while lettuce has 0.18mg.
  • Wild rice has a higher glycemic index than lettuce.

The food varieties used in the comparison are Wild rice, cooked and Lettuce, green leaf, raw.

Infographic

Wild rice vs Lettuce infographic
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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.
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% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +146.2%
Contains more CopperCopper +317.2%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +182.8%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +92.1%
Contains more IronIron +43.3%

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% 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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B3Vitamin B3 +243.2%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin KVitamin K +25160%
Contains more FolateFolate +46.2%
Contains more CholineCholine +33.3%
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Lettuce DV% diff.
Vitamin K 0.5µg 126.3µg 105%
Vitamin A 0µg 370µg 41%
Zinc 1.34mg 0.18mg 11%
Vitamin C 0mg 9.2mg 10%
Copper 0.121mg 0.029mg 10%
Phosphorus 82mg 29mg 8%
Carbs 21.34g 2.87g 6%
Vitamin B3 1.287mg 0.375mg 6%
Magnesium 32mg 13mg 5%
Protein 3.99g 1.36g 5%
Calories 101kcal 15kcal 4%
Folate 26µg 38µg 3%
Calcium 3mg 36mg 3%
Potassium 101mg 194mg 3%
Iron 0.6mg 0.86mg 3%
Vitamin B6 0.135mg 0.09mg 3%
Vitamin B1 0.052mg 0.07mg 2%
Fiber 1.8g 1.3g 2%
Polyunsaturated fat 0.213g 0.082g 1%
Sodium 3mg 28mg 1%
Vitamin B2 0.087mg 0.08mg 1%
Choline 10.2mg 13.6mg 1%
Manganese 0.282mg 0.25mg 1%
Fats 0.34g 0.15g 0%
Net carbs 19.54g 1.57g N/A
Sugar 0.73g 0.78g N/A
Vitamin E 0.24mg 0.22mg 0%
Selenium 0.8µg 0.6µg 0%
Vitamin B5 0.154mg 0.134mg 0%
Saturated fat 0.049g 0.02g 0%
Monounsaturated fat 0.05g 0.006g 0%
Tryptophan 0.049mg 0.009mg 0%
Threonine 0.127mg 0.059mg 0%
Isoleucine 0.167mg 0.084mg 0%
Leucine 0.276mg 0.079mg 0%
Lysine 0.17mg 0.084mg 0%
Methionine 0.119mg 0.016mg 0%
Phenylalanine 0.195mg 0.055mg 0%
Valine 0.232mg 0.07mg 0%
Histidine 0.104mg 0.022mg 0%
Fructose 0.2g 0.43g 0%

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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +193.4%
Contains more FatsFats +126.7%
Contains more CarbsCarbs +643.6%
Contains more WaterWater +28.5%
Contains more OtherOther +60%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +159.8%
Contains less Sat. FatSaturated fat -59.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +80%
Contains more FructoseFructose +115%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.