Wild rice vs. Mustard Greens — In-Depth Nutrition Comparison
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Significant differences between wild rice and mustard Greens
- Wild rice has more zinc, phosphorus, and vitamin B3; however, mustard Greens is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
- Mustard Greens covers your daily vitamin K needs 494% more than wild rice.
- Mustard Greens has 6 times less zinc than wild rice. Wild rice has 1.34mg of zinc, while mustard Greens has 0.22mg.
- Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of mustard Greens is 32.
Specific food types used in this comparison are Wild rice, cooked and Mustard greens, 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.
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more ZincZinc | +509.1% |
| Contains more PhosphorusPhosphorus | +95.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CalciumCalcium | +3833.3% |
| Contains more PotassiumPotassium | +60.4% |
| Contains more IronIron | +45% |
| Contains more CopperCopper | +20.7% |
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 B1Vitamin B1 | +26.8% |
| Contains more Vitamin B2Vitamin B2 | +38.1% |
| Contains more Vitamin B3Vitamin B3 | +197.2% |
| Contains more Vitamin B5Vitamin B5 | +28.3% |
| Contains more Vitamin B6Vitamin B6 | +37.8% |
| Contains more FolateFolate | +188.9% |
| Contains more CholineCholine | +2450% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +641.7% |
| Contains more Vitamin KVitamin K | +118440% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.99 g
Fats:
0.34 g
Carbs:
21.34 g
Water:
73.93 g
Other:
0.4 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +55.9% |
| Contains more CarbsCarbs | +373.2% |
| Contains more FatsFats | +38.2% |
| Contains more WaterWater | +24.1% |
| Contains more OtherOther | +70% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.049 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.213 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +363% |
| Contains less Sat. FatSaturated fat | -75.5% |
| Contains more Mono. FatMonounsaturated fat | +120% |
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 | |
|
DV% diff. |
| Vitamin K | 0.5µg | 592.7µg | 494% |
| Vitamin A | 0µg | 618µg | 69% |
| Vitamin C | 0mg | 25.3mg | 28% |
| Manganese | 0.282mg | 12% | |
| Calcium | 3mg | 118mg | 12% |
| Vitamin E | 0.24mg | 1.78mg | 10% |
| Zinc | 1.34mg | 0.22mg | 10% |
| Carbs | 21.34g | 4.51g | 6% |
| Phosphorus | 82mg | 42mg | 6% |
| Vitamin B3 | 1.287mg | 0.433mg | 5% |
| Magnesium | 32mg | 13mg | 5% |
| Calories | 101kcal | 26kcal | 4% |
| Folate | 26µg | 9µg | 4% |
| Copper | 0.121mg | 0.146mg | 3% |
| Iron | 0.6mg | 0.87mg | 3% |
| Vitamin B6 | 0.135mg | 0.098mg | 3% |
| Protein | 3.99g | 2.56g | 3% |
| Potassium | 101mg | 162mg | 2% |
| Choline | 10.2mg | 0.4mg | 2% |
| Vitamin B2 | 0.087mg | 0.063mg | 2% |
| Polyunsaturated fat | 0.213g | 0.046g | 1% |
| Vitamin B5 | 0.154mg | 0.12mg | 1% |
| Vitamin B1 | 0.052mg | 0.041mg | 1% |
| Fiber | 1.8g | 2g | 1% |
| Fats | 0.34g | 0.47g | 0% |
| Net carbs | 19.54g | 2.51g | N/A |
| Sugar | 0.73g | 1.41g | N/A |
| Sodium | 3mg | 9mg | 0% |
| Selenium | 0.8µg | 0.6µg | 0% |
| Saturated fat | 0.049g | 0.012g | 0% |
| Monounsaturated fat | 0.05g | 0.11g | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.167mg | 0% | |
| Leucine | 0.276mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.119mg | 0% | |
| Phenylalanine | 0.195mg | 0% | |
| Valine | 0.232mg | 0% | |
| Histidine | 0.104mg | 0% | |
| Fructose | 0.2g | 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%
144%
Minerals Daily Need Coverage Score
21%
17%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 6mg)
Which food is cheaper?
Wild rice is cheaper (difference - $1.4)
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Mustard Greens 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.