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Wild rice vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 4)
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 contains less Sugars?
Rice
Rice contains less Sugars (difference - 2.45g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.079g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Wild rice
10
Rice
Mineral Summary Score
67
Wild rice
9
Rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Rice
Contains more Iron +63.3%
Contains more Calcium +110%
Contains more Potassium +1120%
Contains more Magnesium +1375%
Contains more Copper +659.4%
Contains more Zinc +1116.3%
Contains more Phosphorus +907%
Contains less Sodium -85.7%
Contains more Iron +63.3%
Contains more Calcium +110%
Contains more Potassium +1120%
Contains more Magnesium +1375%
Contains more Copper +659.4%
Contains more Zinc +1116.3%
Contains more Phosphorus +907%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B2 +1915.4%
Contains more Vitamin B3 +356.2%
Contains more Vitamin B5 +175.4%
Contains more Vitamin B6 +320.4%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +41.7%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B2 +1915.4%
Contains more Vitamin B3 +356.2%
Contains more Vitamin B5 +175.4%
Contains more Vitamin B6 +320.4%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +41.7%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
88%
Wild rice
16%
Rice
Carbohydrates
75%
Wild rice
28%
Rice
Fats
5%
Wild rice
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wild rice Rice Opinion
Calories 357 130 Wild rice
Protein 14.73 2.69 Wild rice
Fats 1.08 0.28 Wild rice
Vitamin C 0 0
Carbs 74.9 28.17 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 1.2 Wild rice
Calcium 21 10 Wild rice
Potassium 427 35 Wild rice
Magnesium 177 12 Wild rice
Sugars 2.5 0.05 Wild rice
Fiber 6.2 0.4 Wild rice
Copper 0.524 0.069 Wild rice
Zinc 5.96 0.49 Wild rice
Starch
Phosphorus 433 43 Wild rice
Sodium 7 1 Rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.04 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.163 Rice
Vitamin B2 0.262 0.013 Wild rice
Vitamin B3 6.733 1.476 Wild rice
Vitamin B5 1.074 0.39 Wild rice
Vitamin B6 0.391 0.093 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0 Wild rice
Folic acid (B9) 0 55 Rice
Trans Fat
Saturated Fat 0.156 0.077 Rice
Monounsaturated Fat 0.159 0.088 Wild rice
Polyunsaturated fat 0.676 0.076 Wild rice
Tryptophan 0.179 0.031 Wild rice
Threonine 0.469 0.096 Wild rice
Isoleucine 0.618 0.116 Wild rice
Leucine 1.018 0.222 Wild rice
Lysine 0.629 0.097 Wild rice
Methionine 0.438 0.063 Wild rice
Phenylalanine 0.721 0.144 Wild rice
Valine 0.858 0.164 Wild rice
Histidine 0.384 0.063 Wild rice
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.