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  6. Wild rice vs. Glutinous rice

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

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The main differences between Wild rice and Glutinous rice

  • Wild rice is richer in Phosphorus, Zinc, Vitamin B6, Copper, Magnesium, Folate, Vitamin B3, Iron, and Vitamin B2, yet Glutinous rice is richer in Selenium.
  • Daily need coverage for Phosphorus from Wild rice is 11% higher.
  • Wild rice contains 26 times more Folate than Glutinous rice. Wild rice contains 26µg of Folate, while Glutinous rice contains 1µg.

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

Infographic

Wild rice vs Glutinous 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
9
:
1
Glutinous rice
Glutinous rice
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%
Contains more Selenium +600%
Equal in Manganese - 0.262
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
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%
Contains more Selenium +600%
Equal in Manganese - 0.262

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
8
:
1
Glutinous rice
Glutinous rice
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 +∞%
Contains more Vitamin B5 +39.6%
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%
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%
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 +∞%
Contains more Vitamin B5 +39.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
4
:
1
Glutinous rice
Glutinous rice
Contains more Protein +97.5%
Contains more Fats +78.9%
Contains more Other +471.4%
Equal in Carbs - 21.09
Equal in Water - 76.63
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
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
Contains more Protein +97.5%
Contains more Fats +78.9%
Contains more Other +471.4%
Equal in Carbs - 21.09
Equal in Water - 76.63

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Glutinous 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
3%
Glutinous rice
Minerals Daily Need Coverage Score
21%
Wild rice
11%
Glutinous 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.