Spinach vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between spinach and wild rice?

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.
Spinach has a lower glycemic index (32) than wild rice (57).

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

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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.

Spinach

Wild rice

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%

Contains more ZincZinc	+76.3%
Contains more PhosphorusPhosphorus	+46.4%
Contains less SodiumSodium	-95.7%

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.

Spinach

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
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 Vitamin B3Vitamin B3

+162.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.154mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	0.5µg	411%
Vitamin A	524µg	0µg	58%
Iron	3.57mg	0.6mg	37%
Folate	146µg	26µg	30%
Manganese	0.935mg	0.282mg	28%
Magnesium	87mg	32mg	13%
Calcium	136mg	3mg	13%
Vitamin E	2.08mg	0.24mg	12%
Vitamin C	9.8mg	0mg	11%
Potassium	466mg	101mg	11%
Vitamin B2	0.236mg	0.087mg	11%
Vitamin B6	0.242mg	0.135mg	8%
Carbs	3.75g	21.34g	6%
Copper	0.174mg	0.121mg	6%
Zinc	0.76mg	1.34mg	5%
Vitamin B3	0.49mg	1.287mg	5%
Calories	23kcal	101kcal	4%
Phosphorus	56mg	82mg	4%
Vitamin B1	0.095mg	0.052mg	4%
Sodium	70mg	3mg	3%
Protein	2.97g	3.99g	2%
Fiber	2.4g	1.8g	2%
Choline	19.7mg	10.2mg	2%
Selenium	1.5µg	0.8µg	1%
Polyunsaturated fat	0.109g	0.213g	1%
Protein per 100 calories	13g	4g	N/A
Calories per 10 g protein	77kcal	253kcal	N/A
Weight per 100 calories	435g	99g	N/A
Fats	0.26g	0.34g	0%
Net carbs	1.35g	19.54g	N/A
Sugar	0.43g	0.73g	N/A
Vitamin B5	0.145mg	0.154mg	0%
Saturated fat	0.043g	0.049g	0%
Monounsaturated fat	0.006g	0.05g	0%
Tryptophan	0.04mg	0.049mg	0%
Threonine	0.127mg	0.127mg	0%
Isoleucine	0.152mg	0.167mg	0%
Leucine	0.231mg	0.276mg	0%
Lysine	0.182mg	0.17mg	0%
Methionine	0.055mg	0.119mg	0%
Phenylalanine	0.134mg	0.195mg	0%
Valine	0.168mg	0.232mg	0%
Histidine	0.066mg	0.104mg	0%
Fructose		0.2g	0%