Wild rice vs. Arugula — In-Depth Nutrition Comparison

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How are wild rice and arugula different?

Wild rice has more zinc and vitamin B3; however, arugula is richer in vitamin K, vitamin A, folate, vitamin C, calcium, iron, potassium, and vitamin B5.
Arugula covers your daily need for vitamin K, 90% more than wild rice.
Wild rice has 4 times more vitamin B3 than arugula. Wild rice has 1.287mg of vitamin B3, while arugula has 0.305mg.
Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of arugula is 32.

Wild rice, cooked and Arugula, raw types were used 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.

Wild rice

Arugula

Contains more CopperCopper	+59.2%
Contains more ZincZinc	+185.1%
Contains more PhosphorusPhosphorus	+57.7%
Contains less SodiumSodium	-88.9%
Contains more SeleniumSelenium	+166.7%

Contains more MagnesiumMagnesium	+46.9%
Contains more CalciumCalcium	+5233.3%
Contains more PotassiumPotassium	+265.3%
Contains more IronIron	+143.3%
Contains more ManganeseManganese	+13.8%

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.

Wild rice

Arugula

Contains more Vitamin B1Vitamin B1	+18.2%
Contains more Vitamin B3Vitamin B3	+322%
Contains more Vitamin B6Vitamin B6	+84.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+79.2%
Contains more Vitamin B5Vitamin B5	+183.8%
Contains more Vitamin KVitamin K	+21620%
Contains more FolateFolate	+273.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.086mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.5µg	108.6µg	90%
Folate	26µg	97µg	18%
Vitamin C	0mg	15mg	17%
Calcium	3mg	160mg	16%
Vitamin A	0µg	119µg	13%
Iron	0.6mg	1.46mg	11%
Potassium	101mg	369mg	8%
Zinc	1.34mg	0.47mg	8%
Carbs	21.34g	3.65g	6%
Vitamin B3	1.287mg	0.305mg	6%
Vitamin B5	0.154mg	0.437mg	6%
Copper	0.121mg	0.076mg	5%
Vitamin B6	0.135mg	0.073mg	5%
Calories	101kcal	25kcal	4%
Magnesium	32mg	47mg	4%
Phosphorus	82mg	52mg	4%
Protein	3.99g	2.58g	3%
Manganese	0.282mg	0.321mg	2%
Fiber	1.8g	1.6g	1%
Sodium	3mg	27mg	1%
Vitamin E	0.24mg	0.43mg	1%
Selenium	0.8µg	0.3µg	1%
Vitamin B1	0.052mg	0.044mg	1%
Choline	10.2mg	15.3mg	1%
Polyunsaturated fat	0.213g	0.319g	1%
Protein per 100 calories	4g	10g	N/A
Calories per 10 g protein	253kcal	97kcal	N/A
Weight per 100 calories	99g	400g	N/A
Fats	0.34g	0.66g	0%
Net carbs	19.54g	2.05g	N/A
Sugar	0.73g	2.05g	N/A
Vitamin B2	0.087mg	0.086mg	0%
Saturated fat	0.049g	0.086g	0%
Monounsaturated fat	0.05g	0.049g	0%
Tryptophan	0.049mg		0%
Threonine	0.127mg		0%
Isoleucine	0.167mg		0%
Leucine	0.276mg		0%
Lysine	0.17mg		0%
Methionine	0.119mg		0%
Phenylalanine	0.195mg		0%
Valine	0.232mg		0%
Histidine	0.104mg		0%
Fructose	0.2g		0%