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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 for hominy is 15% higher.
  • Wild rice has less sodium.
  • Hominy has a lower glycemic index (40) than wild rice (57).

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

Infographic

Hominy vs Wild rice infographic
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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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 0.79% 23% 10% 29% 15% 45% 9.1% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +233.3%
Contains more SeleniumSelenium +275%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +1022.2%
Contains more CopperCopper +303.3%
Contains more ZincZinc +27.6%
Contains more PhosphorusPhosphorus +134.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +302.9%
~equal in Iron ~0.6mg

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75% 1.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +1633.3%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +3800%
Contains more Vitamin B6Vitamin B6 +2600%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +2500%
Contains more CholineCholine +229%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.154mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hominy Wild rice DV% diff.
Sodium 345mg 3mg 15%
Vitamin B6 0.005mg 0.135mg 10%
Copper 0.03mg 0.121mg 10%
Manganese 0.07mg 0.282mg 9%
Vitamin B3 0.033mg 1.287mg 8%
Phosphorus 35mg 82mg 7%
Vitamin B2 0.006mg 0.087mg 6%
Folate 1µg 26µg 6%
Protein 1.48g 3.99g 5%
Vitamin B1 0.003mg 0.052mg 4%
Magnesium 16mg 32mg 4%
Selenium 3µg 0.8µg 4%
Potassium 9mg 101mg 3%
Fiber 2.5g 1.8g 3%
Zinc 1.05mg 1.34mg 3%
Carbs 14.26g 21.34g 2%
Choline 3.1mg 10.2mg 1%
Polyunsaturated fat 0.399g 0.213g 1%
Calories 72kcal 101kcal 1%
Vitamin E 0.05mg 0.24mg 1%
Calcium 10mg 3mg 1%
Fats 0.88g 0.34g 1%
Net carbs 11.76g 19.54g N/A
Iron 0.62mg 0.6mg 0%
Sugar 1.82g 0.73g N/A
Vitamin B5 0.154mg 0.154mg 0%
Vitamin K 0.2µg 0.5µg 0%
Saturated fat 0.123g 0.049g 0%
Monounsaturated fat 0.231g 0.05g 0%
Tryptophan 0.008mg 0.049mg 0%
Threonine 0.05mg 0.127mg 0%
Isoleucine 0.058mg 0.167mg 0%
Leucine 0.202mg 0.276mg 0%
Lysine 0.033mg 0.17mg 0%
Methionine 0.031mg 0.119mg 0%
Phenylalanine 0.076mg 0.195mg 0%
Valine 0.077mg 0.232mg 0%
Histidine 0.045mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hominy
3
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
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 FatsFats +158.8%
Contains more WaterWater +11.6%
Contains more OtherOther +112.5%
Contains more ProteinProtein +169.6%
Contains more CarbsCarbs +49.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hominy
2
16% 31% 53%
Saturated fat: Sat. Fat 0.123 g
Monounsaturated fat: Mono. Fat 0.231 g
Polyunsaturated fat: Poly. Fat 0.399 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +362%
Contains more Poly. FatPolyunsaturated fat +87.3%
Contains less Sat. FatSaturated fat -60.2%

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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.