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

We used Wild rice, cooked and Spinach, cooked, boiled, drained, without salt 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.

Wild rice

Spinach

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.

Wild rice

Spinach

Contains more Vitamin B3Vitamin B3

+162.7%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.145mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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