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  6. Wild rice vs. Purslane

Wild rice vs. Purslane — In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Purslane?

  • Wild rice is richer in Zinc, Phosphorus, and Vitamin B3, while Purslane is higher in Vitamin C, Iron, Potassium, Magnesium, and Calcium.
  • Purslane's daily need coverage for Vitamin C is 23% higher.
  • Purslane has 8 times less Zinc than Wild rice. Wild rice has 1.34mg of Zinc, while Purslane has 0.17mg.

We used Wild rice, cooked and Purslane, raw types in this comparison.

Infographic

Wild rice vs Purslane 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.
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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more ZincZinc +688.2%
Contains more PhosphorusPhosphorus +86.4%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +2066.7%
Contains more PotassiumPotassium +389.1%
Contains more IronIron +231.7%
Contains more SeleniumSelenium +12.5%
~equal in Copper ~0.113mg
~equal in Manganese ~0.303mg

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 70% 79% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +168.1%
Contains more Vitamin B5Vitamin B5 +327.8%
Contains more Vitamin B6Vitamin B6 +84.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +43900%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more CholineCholine +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.047mg
~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
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +96.6%
Contains more CarbsCarbs +529.5%
Contains more WaterWater +25.6%
Contains more OtherOther +240%
~equal in Fats ~0.36g

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

All nutrients comparison - raw data values

Nutrient Wild rice Purslane Opinion
Calories 101kcal 20kcal Wild rice
Protein 3.99g 2.03g Wild rice
Fats 0.34g 0.36g Purslane
Vitamin C 0mg 21mg Purslane
Net carbs 19.54g 3.39g Wild rice
Carbs 21.34g 3.39g Wild rice
Magnesium 32mg 68mg Purslane
Calcium 3mg 65mg Purslane
Potassium 101mg 494mg Purslane
Iron 0.6mg 1.99mg Purslane
Sugar 0.73g Purslane
Fiber 1.8g Wild rice
Copper 0.121mg 0.113mg Wild rice
Zinc 1.34mg 0.17mg Wild rice
Phosphorus 82mg 44mg Wild rice
Sodium 3mg 45mg Wild rice
Vitamin A 3IU 1320IU Purslane
Vitamin E 0.24mg Wild rice
Manganese 0.282mg 0.303mg Purslane
Selenium 0.8µg 0.9µg Purslane
Vitamin B1 0.052mg 0.047mg Wild rice
Vitamin B2 0.087mg 0.112mg Purslane
Vitamin B3 1.287mg 0.48mg Wild rice
Vitamin B5 0.154mg 0.036mg Wild rice
Vitamin B6 0.135mg 0.073mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 26µg 12µg Wild rice
Choline 10.2mg 12.8mg Purslane
Saturated Fat 0.049g Purslane
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Purslane
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
18%
Purslane
Minerals Daily Need Coverage Score
21%
Wild rice
30%
Purslane

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 42mg)
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.