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  6. Hominy vs. Wild rice

Hominy vs. Wild rice — In-Depth Nutrition Comparison

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How are Hominy and Wild rice different?

  • Wild rice has more Copper, Vitamin B6, Manganese, Vitamin B3, Phosphorus, Folate, and Vitamin B2 than Hominy.
  • Daily need coverage for Sodium from Hominy is 15% higher.
  • Wild rice has less Sodium.

Hominy, canned, white and Wild rice, cooked are the varieties used in this article.

Infographic

Hominy 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.
Hominy
Hominy
3
:
7
Wild rice
Wild rice
Contains more Calcium +233.3%
Contains more Selenium +275%
Contains more Magnesium +100%
Contains more Phosphorus +134.3%
Contains more Potassium +1022.2%
Contains less Sodium -99.1%
Contains more Zinc +27.6%
Contains more Copper +303.3%
Contains more Manganese +302.9%
Equal in Iron - 0.6
Hominy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 12% 15% 1% 45% 29% 10% 10% 17%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +233.3%
Contains more Selenium +275%
Contains more Magnesium +100%
Contains more Phosphorus +134.3%
Contains more Potassium +1022.2%
Contains less Sodium -99.1%
Contains more Zinc +27.6%
Contains more Copper +303.3%
Contains more Manganese +302.9%
Equal in Iron - 0.6

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.
Hominy
Hominy
0
:
8
Wild rice
Wild rice
Contains more Vitamin A +200%
Contains more Vitamin E +380%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +3800%
Contains more Vitamin B6 +2600%
Contains more Folate +2500%
Contains more Vitamin K +150%
Equal in Vitamin B5 - 0.154
Hominy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 1% 2% 1% 10% 2% 1% 0% 1%
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 A +200%
Contains more Vitamin E +380%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +3800%
Contains more Vitamin B6 +2600%
Contains more Folate +2500%
Contains more Vitamin K +150%
Equal in Vitamin B5 - 0.154

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hominy
Hominy
3
:
2
Wild rice
Wild rice
Contains more Fats +158.8%
Contains more Water +11.6%
Contains more Other +112.5%
Contains more Protein +169.6%
Contains more Carbs +49.6%
Hominy
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 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 Fats +158.8%
Contains more Water +11.6%
Contains more Other +112.5%
Contains more Protein +169.6%
Contains more Carbs +49.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hominy
Hominy
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +362%
Contains more Polyunsaturated fat +87.3%
Contains less Saturated Fat -60.2%
Hominy
16% 31% 53%
Saturated Fat: 0.123 g
Monounsaturated Fat: 0.231 g
Polyunsaturated fat: 0.399 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +362%
Contains more Polyunsaturated fat +87.3%
Contains less Saturated Fat -60.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hominy Wild rice Opinion
Net carbs 11.76g 19.54g Wild rice
Protein 1.48g 3.99g Wild rice
Fats 0.88g 0.34g Hominy
Carbs 14.26g 21.34g Wild rice
Calories 72kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 1.82g 0.73g Wild rice
Fiber 2.5g 1.8g Hominy
Calcium 10mg 3mg Hominy
Iron 0.62mg 0.6mg Hominy
Magnesium 16mg 32mg Wild rice
Phosphorus 35mg 82mg Wild rice
Potassium 9mg 101mg Wild rice
Sodium 345mg 3mg Wild rice
Zinc 1.05mg 1.34mg Wild rice
Copper 0.03mg 0.121mg Wild rice
Manganese 0.07mg 0.282mg Wild rice
Selenium 3µg 0.8µg Hominy
Vitamin A 1IU 3IU Wild rice
Vitamin E 0.05mg 0.24mg Wild rice
Vitamin B1 0.003mg 0.052mg Wild rice
Vitamin B2 0.006mg 0.087mg Wild rice
Vitamin B3 0.033mg 1.287mg Wild rice
Vitamin B5 0.154mg 0.154mg
Vitamin B6 0.005mg 0.135mg Wild rice
Folate 1µg 26µg Wild rice
Vitamin K 0.2µg 0.5µg Wild rice
Tryptophan 0.008mg 0.049mg Wild rice
Threonine 0.05mg 0.127mg Wild rice
Isoleucine 0.058mg 0.167mg Wild rice
Leucine 0.202mg 0.276mg Wild rice
Lysine 0.033mg 0.17mg Wild rice
Methionine 0.031mg 0.119mg Wild rice
Phenylalanine 0.076mg 0.195mg Wild rice
Valine 0.077mg 0.232mg Wild rice
Histidine 0.045mg 0.104mg Wild rice
Saturated Fat 0.123g 0.049g Wild rice
Monounsaturated Fat 0.231g 0.05g Hominy
Polyunsaturated fat 0.399g 0.213g Hominy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hominy 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
1%
Hominy
10%
Wild rice
Minerals Daily Need Coverage Score
16%
Hominy
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.09g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 342mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.074g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Hominy
Hominy is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.