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, 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.
- 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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +80% |
| Contains more FructoseFructose | +115% |
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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 price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
45%
Minerals Daily Need Coverage Score
21%
14%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 25mg)
Which food is cheaper?
Wild rice is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Lettuce is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
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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.