Rice vs. Wild rice — In-Depth Nutrition Comparison
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The main differences between rice and wild rice
- Rice is richer in selenium, vitamin B1, manganese, folate, and iron, yet wild rice is richer in zinc, copper, vitamin B2, fiber, and phosphorus.
- Daily need coverage for selenium for rice is 12% higher.
- Rice contains 3 times more vitamin B1 than wild rice. Rice contains 0.163mg of vitamin B1, while wild rice contains 0.052mg.
Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Wild rice, cooked.
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.
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +100% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +67.4% |
| Contains more SeleniumSelenium | +837.5% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more PotassiumPotassium | +188.6% |
| Contains more CopperCopper | +75.4% |
| Contains more ZincZinc | +173.5% |
| Contains more PhosphorusPhosphorus | +90.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +213.5% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
| Contains more Vitamin B5Vitamin B5 | +153.2% |
| Contains more FolateFolate | +123.1% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B2Vitamin B2 | +569.2% |
| Contains more Vitamin B6Vitamin B6 | +45.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +385.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +32% |
| Contains more ProteinProtein | +48.3% |
| Contains more FatsFats | +21.4% |
~equal in
Water
~73.93g
~equal in
Other
~0.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +76% |
| Contains less Sat. FatSaturated fat | -36.4% |
| Contains more Poly. FatPolyunsaturated fat | +180.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 7.5µg | 0.8µg | 12% |
| Vitamin B1 | 0.163mg | 0.052mg | 9% |
| Manganese | 0.472mg | 0.282mg | 8% |
| Zinc | 0.49mg | 1.34mg | 8% |
| Folate | 58µg | 26µg | 8% |
| Iron | 1.2mg | 0.6mg | 8% |
| Fiber | 0.4g | 1.8g | 6% |
| Phosphorus | 43mg | 82mg | 6% |
| Copper | 0.069mg | 0.121mg | 6% |
| Vitamin B2 | 0.013mg | 0.087mg | 6% |
| Magnesium | 12mg | 32mg | 5% |
| Vitamin B5 | 0.39mg | 0.154mg | 5% |
| Protein | 2.69g | 3.99g | 3% |
| Vitamin B6 | 0.093mg | 0.135mg | 3% |
| Potassium | 35mg | 101mg | 2% |
| Carbs | 28.17g | 21.34g | 2% |
| Vitamin B3 | 1.476mg | 1.287mg | 1% |
| Choline | 2.1mg | 10.2mg | 1% |
| Polyunsaturated fat | 0.076g | 0.213g | 1% |
| Calories | 130kcal | 101kcal | 1% |
| Vitamin E | 0.04mg | 0.24mg | 1% |
| Calcium | 10mg | 3mg | 1% |
| Fats | 0.28g | 0.34g | 0% |
| Net carbs | 27.77g | 19.54g | N/A |
| Sugar | 0.05g | 0.73g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Saturated fat | 0.077g | 0.049g | 0% |
| Monounsaturated fat | 0.088g | 0.05g | 0% |
| Tryptophan | 0.031mg | 0.049mg | 0% |
| Threonine | 0.096mg | 0.127mg | 0% |
| Isoleucine | 0.116mg | 0.167mg | 0% |
| Leucine | 0.222mg | 0.276mg | 0% |
| Lysine | 0.097mg | 0.17mg | 0% |
| Methionine | 0.063mg | 0.119mg | 0% |
| Phenylalanine | 0.144mg | 0.195mg | 0% |
| Valine | 0.164mg | 0.232mg | 0% |
| Histidine | 0.063mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
10%
Minerals Daily Need Coverage Score
22%
21%
Comparison summary
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Wild rice is lower in glycemic index (difference - 3)
Which food is cheaper?
Wild rice is cheaper (difference - $1)
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.