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  6. Wild rice vs. Arborio rice

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

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Important differences between Wild rice and Arborio rice

  • Wild rice has more Zinc, Phosphorus, Vitamin B6, Magnesium, Vitamin B2, and Copper, however, Arborio rice has more Selenium, Iron, Vitamin B1, and Folate.
  • Arborio rice's daily need coverage for Selenium is 12% more.
  • Wild rice has 5 times more Vitamin B2 than Arborio rice. Wild rice has 0.087mg of Vitamin B2, while Arborio rice has 0.016mg.

The food varieties used in the comparison are Wild rice, cooked and Rice, white, short-grain, enriched, cooked.

Infographic

Wild rice vs Arborio 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.
Wild rice
Wild rice
6
:
4
Arborio rice
Arborio rice
Contains more Calcium +200%
Contains more Magnesium +300%
Contains more Phosphorus +148.5%
Contains more Potassium +288.5%
Contains more Zinc +235%
Contains more Copper +68.1%
Contains more Iron +143.3%
Contains less Sodium -100%
Contains more Manganese +26.6%
Contains more Selenium +837.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +200%
Contains more Magnesium +300%
Contains more Phosphorus +148.5%
Contains more Potassium +288.5%
Contains more Zinc +235%
Contains more Copper +68.1%
Contains more Iron +143.3%
Contains less Sodium -100%
Contains more Manganese +26.6%
Contains more Selenium +837.5%

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
Wild rice
5
:
4
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin B2 +443.8%
Contains more Vitamin B6 +128.8%
Contains more Vitamin B1 +215.4%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +157.8%
Contains more Folate +126.9%
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%
Arborio 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% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +443.8%
Contains more Vitamin B6 +128.8%
Contains more Vitamin B1 +215.4%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +157.8%
Contains more Folate +126.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
4
:
1
Arborio rice
Arborio rice
Contains more Protein +69.1%
Contains more Fats +78.9%
Contains more Other +110.5%
Contains more Carbs +34.6%
Equal in Water - 68.53
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
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +69.1%
Contains more Fats +78.9%
Contains more Other +110.5%
Contains more Carbs +34.6%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Arborio rice
Arborio rice
Contains more Polyunsaturated fat +326%
Contains more Monounsaturated Fat +16%
Equal in Saturated Fat - 0.051
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +326%
Contains more Monounsaturated Fat +16%
Equal in Saturated Fat - 0.051

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Arborio rice Opinion
Net carbs 19.54g 28.73g Arborio rice
Protein 3.99g 2.36g Wild rice
Fats 0.34g 0.19g Wild rice
Carbs 21.34g 28.73g Arborio rice
Calories 101kcal 130kcal Arborio rice
Fructose 0.2g Wild rice
Sugar 0.73g Arborio rice
Fiber 1.8g Wild rice
Calcium 3mg 1mg Wild rice
Iron 0.6mg 1.46mg Arborio rice
Magnesium 32mg 8mg Wild rice
Phosphorus 82mg 33mg Wild rice
Potassium 101mg 26mg Wild rice
Sodium 3mg 0mg Arborio rice
Zinc 1.34mg 0.4mg Wild rice
Copper 0.121mg 0.072mg Wild rice
Manganese 0.282mg 0.357mg Arborio rice
Selenium 0.8µg 7.5µg Arborio rice
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.052mg 0.164mg Arborio rice
Vitamin B2 0.087mg 0.016mg Wild rice
Vitamin B3 1.287mg 1.493mg Arborio rice
Vitamin B5 0.154mg 0.397mg Arborio rice
Vitamin B6 0.135mg 0.059mg Wild rice
Folate 26µg 59µg Arborio rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.027mg Wild rice
Threonine 0.127mg 0.084mg Wild rice
Isoleucine 0.167mg 0.102mg Wild rice
Leucine 0.276mg 0.195mg Wild rice
Lysine 0.17mg 0.085mg Wild rice
Methionine 0.119mg 0.056mg Wild rice
Phenylalanine 0.195mg 0.126mg Wild rice
Valine 0.232mg 0.144mg Wild rice
Histidine 0.104mg 0.056mg Wild rice
Saturated Fat 0.049g 0.051g Wild rice
Monounsaturated Fat 0.05g 0.058g Arborio rice
Polyunsaturated fat 0.213g 0.05g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Arborio 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
10%
Wild rice
13%
Arborio rice
Minerals Daily Need Coverage Score
21%
Wild rice
20%
Arborio rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 12)
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 lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.