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  6. Wild rice vs. Spinach

Wild rice vs. Spinach — In-Depth Nutrition Comparison

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What are the differences between Wild rice and Spinach?

  • The amount of Vitamin K, Vitamin A, Iron, Folate, Manganese, Calcium, Magnesium, Vitamin E, Vitamin B2, and Vitamin C in Spinach is higher than in Wild rice.
  • Spinach's daily need coverage for Vitamin K is 411% more.

We used Wild rice, cooked and Spinach, cooked, boiled, drained, without salt types in this article.

Infographic

Wild rice vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more ZincZinc +76.3%
Contains more PhosphorusPhosphorus +46.4%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +171.9%
Contains more CalciumCalcium +4433.3%
Contains more PotassiumPotassium +361.4%
Contains more IronIron +495%
Contains more CopperCopper +43.8%
Contains more ManganeseManganese +231.6%
Contains more SeleniumSelenium +87.5%

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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B3Vitamin B3 +162.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +349266.7%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B2Vitamin B2 +171.3%
Contains more Vitamin B6Vitamin B6 +79.3%
Contains more Vitamin KVitamin K +98620%
Contains more FolateFolate +461.5%
Contains more CholineCholine +93.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.145mg
~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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +34.3%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +469.1%
Contains more WaterWater +23.4%
Contains more OtherOther +352.5%

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
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated Fat +733.3%
Contains more Poly. FatPolyunsaturated fat +95.4%
Contains less Sat. FatSaturated Fat -12.2%

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

All nutrients comparison - raw data values

Nutrient Wild rice Spinach Opinion
Calories 101kcal 23kcal Wild rice
Protein 3.99g 2.97g Wild rice
Fats 0.34g 0.26g Wild rice
Vitamin C 0mg 9.8mg Spinach
Net carbs 19.54g 1.35g Wild rice
Carbs 21.34g 3.75g Wild rice
Magnesium 32mg 87mg Spinach
Calcium 3mg 136mg Spinach
Potassium 101mg 466mg Spinach
Iron 0.6mg 3.57mg Spinach
Sugar 0.73g 0.43g Spinach
Fiber 1.8g 2.4g Spinach
Copper 0.121mg 0.174mg Spinach
Zinc 1.34mg 0.76mg Wild rice
Phosphorus 82mg 56mg Wild rice
Sodium 3mg 70mg Wild rice
Vitamin A 3IU 10481IU Spinach
Vitamin A 0µg 524µg Spinach
Vitamin E 0.24mg 2.08mg Spinach
Manganese 0.282mg 0.935mg Spinach
Selenium 0.8µg 1.5µg Spinach
Vitamin B1 0.052mg 0.095mg Spinach
Vitamin B2 0.087mg 0.236mg Spinach
Vitamin B3 1.287mg 0.49mg Wild rice
Vitamin B5 0.154mg 0.145mg Wild rice
Vitamin B6 0.135mg 0.242mg Spinach
Vitamin K 0.5µg 493.6µg Spinach
Folate 26µg 146µg Spinach
Choline 10.2mg 19.7mg Spinach
Saturated Fat 0.049g 0.043g Spinach
Monounsaturated Fat 0.05g 0.006g Wild rice
Polyunsaturated fat 0.213g 0.109g Wild rice
Tryptophan 0.049mg 0.04mg Wild rice
Threonine 0.127mg 0.127mg
Isoleucine 0.167mg 0.152mg Wild rice
Leucine 0.276mg 0.231mg Wild rice
Lysine 0.17mg 0.182mg Spinach
Methionine 0.119mg 0.055mg Wild rice
Phenylalanine 0.195mg 0.134mg Wild rice
Valine 0.232mg 0.168mg Wild rice
Histidine 0.104mg 0.066mg 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 Spinach
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
170%
Spinach
Minerals Daily Need Coverage Score
21%
Wild rice
52%
Spinach

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 67mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.