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  6. Wild rice vs. Lettuce

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
Infographic link

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
Wild rice
7
:
3
Lettuce
Lettuce
Contains more Magnesium +146.2%
Contains more Phosphorus +182.8%
Contains less Sodium -89.3%
Contains more Zinc +644.4%
Contains more Copper +317.2%
Contains more Manganese +12.8%
Contains more Selenium +33.3%
Contains more Calcium +1100%
Contains more Iron +43.3%
Contains more Potassium +92.1%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +146.2%
Contains more Phosphorus +182.8%
Contains less Sodium -89.3%
Contains more Zinc +644.4%
Contains more Copper +317.2%
Contains more Manganese +12.8%
Contains more Selenium +33.3%
Contains more Calcium +1100%
Contains more Iron +43.3%
Contains more Potassium +92.1%

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
Wild rice
5
:
5
Lettuce
Lettuce
Contains more Vitamin B3 +243.2%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +50%
Contains more Vitamin A +246733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.6%
Contains more Folate +46.2%
Contains more Vitamin K +25160%
Equal in Vitamin E - 0.22
Equal in Vitamin B2 - 0.08
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin B3 +243.2%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +50%
Contains more Vitamin A +246733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.6%
Contains more Folate +46.2%
Contains more Vitamin K +25160%
Equal in Vitamin E - 0.22
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Lettuce
Lettuce
Contains more Protein +193.4%
Contains more Fats +126.7%
Contains more Carbs +643.6%
Contains more Water +28.5%
Contains more Other +60%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +193.4%
Contains more Fats +126.7%
Contains more Carbs +643.6%
Contains more Water +28.5%
Contains more Other +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +159.8%
Contains less Saturated Fat -59.2%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +159.8%
Contains less Saturated Fat -59.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Lettuce
Lettuce
Contains more Sucrose +∞%
Contains more Glucose +80%
Contains more Fructose +115%
Wild rice
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
Lettuce
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 Sucrose +∞%
Contains more Glucose +80%
Contains more Fructose +115%

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
Net carbs 19.54g 1.57g Wild rice
Protein 3.99g 1.36g Wild rice
Fats 0.34g 0.15g Wild rice
Carbs 21.34g 2.87g Wild rice
Calories 101kcal 15kcal Wild rice
Fructose 0.2g 0.43g Lettuce
Sugar 0.73g 0.78g Wild rice
Fiber 1.8g 1.3g Wild rice
Calcium 3mg 36mg Lettuce
Iron 0.6mg 0.86mg Lettuce
Magnesium 32mg 13mg Wild rice
Phosphorus 82mg 29mg Wild rice
Potassium 101mg 194mg Lettuce
Sodium 3mg 28mg Wild rice
Zinc 1.34mg 0.18mg Wild rice
Copper 0.121mg 0.029mg Wild rice
Manganese 0.282mg 0.25mg Wild rice
Selenium 0.8µg 0.6µg Wild rice
Vitamin A 3IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.24mg 0.22mg Wild rice
Vitamin C 0mg 9.2mg Lettuce
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
Folate 26µg 38µg Lettuce
Vitamin K 0.5µg 126.3µg Lettuce
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
Saturated Fat 0.049g 0.02g Lettuce
Monounsaturated Fat 0.05g 0.006g Wild rice
Polyunsaturated fat 0.213g 0.082g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
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.