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  6. Wild rice vs. Spinach pasta

Wild rice vs. Spinach pasta — In-Depth Nutrition Comparison

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The main differences between wild rice and spinach pasta

  • Spinach pasta is richer than wild rice in vitamin B1, folate, iron, vitamin B2, manganese, vitamin B6, vitamin B3, vitamin B12, and vitamin B5.
  • Daily need coverage for vitamin B1 for spinach pasta is 46% higher.

Food types used in this article are Wild rice, cooked and Pasta, fresh-refrigerated, spinach, as purchased.

Infographic

Wild rice vs Spinach pasta infographic
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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.
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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +169.3%
Contains more IronIron +450%
Contains more CopperCopper +62.8%
Contains more PhosphorusPhosphorus +80.5%
Contains more ManganeseManganese +177%
~equal in Zinc ~1.4mg

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% 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 0% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1071.2%
Contains more Vitamin B2Vitamin B2 +357.5%
Contains more Vitamin B3Vitamin B3 +168.8%
Contains more Vitamin B5Vitamin B5 +346.8%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +580.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice Spinach pasta DV% diff.
Vitamin B1 0.052mg 0.609mg 46%
Folate 26µg 177µg 38%
Iron 0.6mg 3.3mg 34%
Vitamin B2 0.087mg 0.398mg 24%
Cholesterol 0mg 73mg 24%
Manganese 0.282mg 0.781mg 22%
Protein 3.99g 11.26g 15%
Vitamin B6 0.135mg 0.315mg 14%
Vitamin B3 1.287mg 3.46mg 14%
Vitamin B12 0µg 0.31µg 13%
Carbs 21.34g 55.72g 11%
Vitamin B5 0.154mg 0.688mg 11%
Phosphorus 82mg 148mg 9%
Calories 101kcal 289kcal 9%
Copper 0.121mg 0.197mg 8%
Fiber 1.8g 7%
Magnesium 32mg 63mg 7%
Potassium 101mg 272mg 5%
Calcium 3mg 43mg 4%
Fats 0.34g 2.1g 3%
Vitamin A 0µg 25µg 3%
Choline 10.2mg 2%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.213g 0.467g 2%
Monounsaturated fat 0.05g 0.659g 2%
Saturated fat 0.049g 0.483g 2%
Sodium 3mg 27mg 1%
Zinc 1.34mg 1.4mg 1%
Selenium 0.8µg 1%
Net carbs 19.54g 55.72g N/A
Sugar 0.73g N/A
Vitamin K 0.5µg 0%
Tryptophan 0.049mg 0.15mg 0%
Threonine 0.127mg 0.352mg 0%
Isoleucine 0.167mg 0.488mg 0%
Leucine 0.276mg 0.813mg 0%
Lysine 0.17mg 0.336mg 0%
Methionine 0.119mg 0.208mg 0%
Phenylalanine 0.195mg 0.56mg 0%
Valine 0.232mg 0.544mg 0%
Histidine 0.104mg 0.237mg 0%
Fructose 0.2g 0%

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
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +145.6%
Contains more ProteinProtein +182.2%
Contains more FatsFats +517.6%
Contains more CarbsCarbs +161.1%
Contains more OtherOther +105%

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
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +1218%
Contains more Poly. FatPolyunsaturated fat +119.2%

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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 pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.