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  6. Sweet potato leaves vs. Wild rice

Sweet potato leaves vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between sweet potato leaves and wild rice

  • Sweet potato leaves are richer than wild rice in vitamin K, vitamin A, vitamin B2, fiber, vitamin C, potassium, magnesium, vitamin B1, and calcium.
  • Daily need coverage for vitamin K for sweet potato leaves is 251% higher.

Food types used in this article are Sweet potato leaves, raw and Wild rice, cooked.

Infographic

Sweet potato leaves vs Wild rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
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%
Contains more MagnesiumMagnesium +118.8%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +403%
Contains more IronIron +61.7%
Contains more SeleniumSelenium +12.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
~equal in Phosphorus ~82mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 37% 0% 63% 0% 39% 80% 21% 14% 44% 0% 756% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +296.6%
Contains more Vitamin B5Vitamin B5 +46.1%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more Vitamin KVitamin K +60340%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +13.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Wild rice DV% diff.
Vitamin K 302.2µg 0.5µg 251%
Vitamin A 189µg 0µg 21%
Vitamin B2 0.345mg 0.087mg 20%
Fiber 5.3g 1.8g 14%
Copper 0.121mg 13%
Vitamin C 11mg 0mg 12%
Potassium 508mg 101mg 12%
Zinc 1.34mg 12%
Manganese 0.282mg 12%
Magnesium 70mg 32mg 9%
Vitamin B1 0.156mg 0.052mg 9%
Calcium 78mg 3mg 8%
Folate 26µg 7%
Iron 0.97mg 0.6mg 5%
Carbs 8.82g 21.34g 4%
Vitamin B6 0.19mg 0.135mg 4%
Calories 42kcal 101kcal 3%
Protein 2.49g 3.99g 3%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Vitamin B3 1.13mg 1.287mg 1%
Vitamin B5 0.225mg 0.154mg 1%
Protein per 100 calories 5.9g 4g N/A
Calories per 10 g protein 169kcal 253kcal N/A
Weight per 100 calories 238g 99g N/A
Fats 0.51g 0.34g 0%
Net carbs 3.52g 19.54g N/A
Sugar 0.73g N/A
Phosphorus 81mg 82mg 0%
Sodium 6mg 3mg 0%
Selenium 0.9µg 0.8µg 0%
Saturated fat 0.111g 0.049g 0%
Monounsaturated fat 0.02g 0.05g 0%
Polyunsaturated fat 0.228g 0.213g 0%
Tryptophan 0.035mg 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.228mg 0.17mg 0%
Methionine 0.086mg 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +50%
Contains more WaterWater +17.4%
Contains more ProteinProtein +60.2%
Contains more CarbsCarbs +142%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Mono. FatMonounsaturated fat +150%
~equal in Polyunsaturated fat ~0.213g

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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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.