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  6. Glutinous rice vs. Wild rice

Glutinous rice vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between Glutinous rice and Wild rice

  • Glutinous rice is richer in Selenium, yet Wild rice is richer in Phosphorus, Zinc, Vitamin B6, Copper, Magnesium, Folate, Vitamin B3, Iron, and Vitamin B2.
  • Daily need coverage for Phosphorus from Wild rice is 11% higher.
  • Glutinous rice contains 7 times more Selenium than Wild rice. Glutinous rice contains 5.6µg of Selenium, while Wild rice contains 0.8µg.

Food types used in this article are Rice, white, glutinous, unenriched, cooked and Wild rice, cooked.

Infographic

Glutinous rice vs Wild rice infographic
Infographic link

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.
Glutinous rice
Glutinous rice
1
:
9
Wild rice
Wild rice
Contains more Selenium +600%
Contains more Calcium +50%
Contains more Iron +328.6%
Contains more Magnesium +540%
Contains more Phosphorus +925%
Contains more Potassium +910%
Contains less Sodium -40%
Contains more Zinc +226.8%
Contains more Copper +146.9%
Equal in Manganese - 0.282
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Selenium +600%
Contains more Calcium +50%
Contains more Iron +328.6%
Contains more Magnesium +540%
Contains more Phosphorus +925%
Contains more Potassium +910%
Contains less Sodium -40%
Contains more Zinc +226.8%
Contains more Copper +146.9%
Equal in Manganese - 0.282

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.
Glutinous rice
Glutinous rice
1
:
8
Wild rice
Wild rice
Contains more Vitamin B5 +39.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +569.2%
Contains more Vitamin B3 +343.8%
Contains more Vitamin B6 +419.2%
Contains more Folate +2500%
Contains more Vitamin K +∞%
Glutinous rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B5 +39.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +569.2%
Contains more Vitamin B3 +343.8%
Contains more Vitamin B6 +419.2%
Contains more Folate +2500%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Glutinous rice
Glutinous rice
1
:
4
Wild rice
Wild rice
Contains more Protein +97.5%
Contains more Fats +78.9%
Contains more Other +471.4%
Equal in Carbs - 21.34
Equal in Water - 73.93
Glutinous rice
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Wild rice
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 Protein +97.5%
Contains more Fats +78.9%
Contains more Other +471.4%
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Glutinous rice
Glutinous rice
2
:
1
Wild rice
Wild rice
Contains less Saturated Fat -20.4%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +208.7%
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -20.4%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +208.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Glutinous rice Wild rice
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Glutinous rice Wild rice Opinion
Net carbs 20.09g 19.54g Glutinous rice
Protein 2.02g 3.99g Wild rice
Fats 0.19g 0.34g Wild rice
Carbs 21.09g 21.34g Wild rice
Calories 97kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.05g 0.73g Glutinous rice
Fiber 1g 1.8g Wild rice
Calcium 2mg 3mg Wild rice
Iron 0.14mg 0.6mg Wild rice
Magnesium 5mg 32mg Wild rice
Phosphorus 8mg 82mg Wild rice
Potassium 10mg 101mg Wild rice
Sodium 5mg 3mg Wild rice
Zinc 0.41mg 1.34mg Wild rice
Copper 0.049mg 0.121mg Wild rice
Manganese 0.262mg 0.282mg Wild rice
Selenium 5.6µg 0.8µg Glutinous rice
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.04mg 0.24mg Wild rice
Vitamin B1 0.02mg 0.052mg Wild rice
Vitamin B2 0.013mg 0.087mg Wild rice
Vitamin B3 0.29mg 1.287mg Wild rice
Vitamin B5 0.215mg 0.154mg Glutinous rice
Vitamin B6 0.026mg 0.135mg Wild rice
Folate 1µg 26µg Wild rice
Vitamin K 0µg 0.5µg Wild rice
Tryptophan 0.023mg 0.049mg Wild rice
Threonine 0.072mg 0.127mg Wild rice
Isoleucine 0.087mg 0.167mg Wild rice
Leucine 0.167mg 0.276mg Wild rice
Lysine 0.073mg 0.17mg Wild rice
Methionine 0.047mg 0.119mg Wild rice
Phenylalanine 0.108mg 0.195mg Wild rice
Valine 0.123mg 0.232mg Wild rice
Histidine 0.047mg 0.104mg Wild rice
Saturated Fat 0.039g 0.049g Glutinous rice
Monounsaturated Fat 0.07g 0.05g Glutinous rice
Polyunsaturated fat 0.069g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Glutinous rice
10%
Wild rice
Minerals Daily Need Coverage Score
11%
Glutinous rice
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 41)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.68g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.