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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 K, Vitamin A RAE, and Vitamin C.
  • Lettuce's daily need coverage for Vitamin K is 105% more.
  • Wild rice has 7 times more Zinc than Lettuce. Wild rice has 1.34mg of Zinc, while Lettuce has 0.18mg.

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% 0.18% 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 31% 444% 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 +246733.3%
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

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

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

All nutrients comparison - raw data values

Nutrient Wild rice Lettuce Opinion
Calories 101kcal 15kcal Wild rice
Protein 3.99g 1.36g Wild rice
Fats 0.34g 0.15g Wild rice
Vitamin C 0mg 9.2mg Lettuce
Net carbs 19.54g 1.57g Wild rice
Carbs 21.34g 2.87g Wild rice
Magnesium 32mg 13mg Wild rice
Calcium 3mg 36mg Lettuce
Potassium 101mg 194mg Lettuce
Iron 0.6mg 0.86mg Lettuce
Sugar 0.73g 0.78g Wild rice
Fiber 1.8g 1.3g Wild rice
Copper 0.121mg 0.029mg Wild rice
Zinc 1.34mg 0.18mg Wild rice
Phosphorus 82mg 29mg Wild rice
Sodium 3mg 28mg Wild rice
Vitamin A 3IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.24mg 0.22mg Wild rice
Manganese 0.282mg 0.25mg Wild rice
Selenium 0.8µg 0.6µg Wild rice
Vitamin B1 0.052mg 0.07mg Lettuce
Vitamin B2 0.087mg 0.08mg Wild rice
Vitamin B3 1.287mg 0.375mg Wild rice
Vitamin B5 0.154mg 0.134mg Wild rice
Vitamin B6 0.135mg 0.09mg Wild rice
Vitamin K 0.5µg 126.3µg Lettuce
Folate 26µg 38µg Lettuce
Choline 10.2mg 13.6mg Lettuce
Saturated Fat 0.049g 0.02g Lettuce
Monounsaturated Fat 0.05g 0.006g Wild rice
Polyunsaturated fat 0.213g 0.082g Wild rice
Tryptophan 0.049mg 0.009mg Wild rice
Threonine 0.127mg 0.059mg Wild rice
Isoleucine 0.167mg 0.084mg Wild rice
Leucine 0.276mg 0.079mg Wild rice
Lysine 0.17mg 0.084mg Wild rice
Methionine 0.119mg 0.016mg Wild rice
Phenylalanine 0.195mg 0.055mg Wild rice
Valine 0.232mg 0.07mg Wild rice
Histidine 0.104mg 0.022mg Wild rice
Fructose 0.2g 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Lettuce
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
69%
Lettuce
Minerals Daily Need Coverage Score
21%
Wild rice
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 25mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. 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.