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  6. Wild rice vs. Rice

Wild rice vs. Rice — In-Depth Nutrition Comparison

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The main differences between Wild rice and Rice

  • Wild rice is richer in Zinc, Copper, Vitamin B2, Fiber, and Phosphorus, yet Rice is richer in Selenium, Vitamin B1, Manganese, Folate, and Iron.
  • Daily need coverage for Selenium from Rice is 12% higher.
  • Wild rice contains 7 times more Vitamin B2 than Rice. Wild rice contains 0.087mg of Vitamin B2, while Rice contains 0.013mg.

Food types used in this article are Wild rice, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Wild rice vs 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
5
:
5
Rice
Rice
Contains more Magnesium +166.7%
Contains more Phosphorus +90.7%
Contains more Potassium +188.6%
Contains more Zinc +173.5%
Contains more Copper +75.4%
Contains more Calcium +233.3%
Contains more Iron +100%
Contains less Sodium -66.7%
Contains more Manganese +67.4%
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%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Magnesium +166.7%
Contains more Phosphorus +90.7%
Contains more Potassium +188.6%
Contains more Zinc +173.5%
Contains more Copper +75.4%
Contains more Calcium +233.3%
Contains more Iron +100%
Contains less Sodium -66.7%
Contains more Manganese +67.4%
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
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +569.2%
Contains more Vitamin B6 +45.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +153.2%
Contains more Folate +123.1%
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%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +569.2%
Contains more Vitamin B6 +45.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +153.2%
Contains more Folate +123.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Rice
Rice
Contains more Protein +48.3%
Contains more Fats +21.4%
Contains more Carbs +32%
Equal in Water - 68.44
Equal in Other - 0.42
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +48.3%
Contains more Fats +21.4%
Contains more Carbs +32%
Equal in Water - 68.44
Equal in Other - 0.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Rice
Rice
Contains less Saturated Fat -36.4%
Contains more Polyunsaturated fat +180.3%
Contains more Monounsaturated Fat +76%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -36.4%
Contains more Polyunsaturated fat +180.3%
Contains more Monounsaturated Fat +76%

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 Rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Rice Opinion
Net carbs 19.54g 27.77g Rice
Protein 3.99g 2.69g Wild rice
Fats 0.34g 0.28g Wild rice
Carbs 21.34g 28.17g Rice
Calories 101kcal 130kcal Rice
Fructose 0.2g Wild rice
Sugar 0.73g 0.05g Rice
Fiber 1.8g 0.4g Wild rice
Calcium 3mg 10mg Rice
Iron 0.6mg 1.2mg Rice
Magnesium 32mg 12mg Wild rice
Phosphorus 82mg 43mg Wild rice
Potassium 101mg 35mg Wild rice
Sodium 3mg 1mg Rice
Zinc 1.34mg 0.49mg Wild rice
Copper 0.121mg 0.069mg Wild rice
Manganese 0.282mg 0.472mg Rice
Selenium 0.8µg 7.5µg Rice
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.04mg Wild rice
Vitamin B1 0.052mg 0.163mg Rice
Vitamin B2 0.087mg 0.013mg Wild rice
Vitamin B3 1.287mg 1.476mg Rice
Vitamin B5 0.154mg 0.39mg Rice
Vitamin B6 0.135mg 0.093mg Wild rice
Folate 26µg 58µg Rice
Vitamin K 0.5µg 0µg Wild rice
Tryptophan 0.049mg 0.031mg Wild rice
Threonine 0.127mg 0.096mg Wild rice
Isoleucine 0.167mg 0.116mg Wild rice
Leucine 0.276mg 0.222mg Wild rice
Lysine 0.17mg 0.097mg Wild rice
Methionine 0.119mg 0.063mg Wild rice
Phenylalanine 0.195mg 0.144mg Wild rice
Valine 0.232mg 0.164mg Wild rice
Histidine 0.104mg 0.063mg Wild rice
Saturated Fat 0.049g 0.077g Wild rice
Monounsaturated Fat 0.05g 0.088g Rice
Polyunsaturated fat 0.213g 0.076g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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%
Rice
Minerals Daily Need Coverage Score
21%
Wild rice
22%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 3)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.