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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, protein, vitamin B6, vitamin B3, and vitamin B12.
  • 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
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 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

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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
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% 8.3% 0% 152% 92% 65% 41% 73% 39% 0% 133%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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%
Cholesterol 0mg 73mg 24%
Vitamin B2 0.087mg 0.398mg 24%
Manganese 0.282mg 0.781mg 22%
Protein 3.99g 11.26g 15%
Vitamin B3 1.287mg 3.46mg 14%
Vitamin B6 0.135mg 0.315mg 14%
Vitamin B12 0µg 0.31µg 13%
Carbs 21.34g 55.72g 11%
Vitamin B5 0.154mg 0.688mg 11%
Calories 101kcal 289kcal 9%
Phosphorus 82mg 148mg 9%
Copper 0.121mg 0.197mg 8%
Magnesium 32mg 63mg 7%
Fiber 1.8g 7%
Potassium 101mg 272mg 5%
Calcium 3mg 43mg 4%
Fats 0.34g 2.1g 3%
Vitamin A 0µg 25µg 3%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Saturated fat 0.049g 0.483g 2%
Monounsaturated fat 0.05g 0.659g 2%
Polyunsaturated fat 0.213g 0.467g 2%
Zinc 1.34mg 1.4mg 1%
Sodium 3mg 27mg 1%
Selenium 0.8µg 1%
Protein per 100 calories 4g 3.9g N/A
Calories per 10 g protein 253kcal 257kcal N/A
Weight per 100 calories 99g 35g N/A
Unsaturated / Saturated Fat ratio 5.4 2.3 N/A
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%

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.