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Rice vs Wild rice - In-Depth Nutrition Comparison

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Summary of differences between Rice and Wild rice

  • Rice has less Phosphorus, Copper, Zinc, Magnesium, Manganese, Vitamin B3, Fiber, Vitamin B6, Vitamin B2 and Vitamin B5 than Wild rice.
  • Wild rice covers your daily need of Phosphorus 56% more than Rice.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Wild rice, raw.

Infographic

Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
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%

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
Rice
1
:
Contains more Vitamin B1 +41.7%
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 Folate +63.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B1 +41.7%
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 Folate +63.8%

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
13
Rice
39
Wild rice
Mineral Summary Score
14
Rice
96
Wild rice

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
16%
Rice
88%
Wild rice
Carbohydrates
28%
Rice
75%
Wild rice
Fats
1%
Rice
5%
Wild rice

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.
Rice Wild 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
Rice Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

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 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)

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 Rice Wild rice Opinion
Calories 130 357 Wild rice
Protein 2.69 14.73 Wild rice
Fats 0.28 1.08 Wild rice
Vitamin C 0 0
Carbs 28.17 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 1.96 Wild rice
Calcium 10 21 Wild rice
Potassium 35 427 Wild rice
Magnesium 12 177 Wild rice
Sugars 0.05 2.5 Rice
Fiber 0.4 6.2 Wild rice
Copper 0.069 0.524 Wild rice
Zinc 0.49 5.96 Wild rice
Starch
Phosphorus 43 433 Wild rice
Sodium 1 7 Rice
Vitamin A 0 19 Wild rice
Vitamin E 0.04 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.163 0.115 Rice
Vitamin B2 0.013 0.262 Wild rice
Vitamin B3 1.476 6.733 Wild rice
Vitamin B5 0.39 1.074 Wild rice
Vitamin B6 0.093 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 0 1.9 Wild rice
Folate 58 95 Wild rice
Trans Fat
Saturated Fat 0.077 0.156 Rice
Monounsaturated Fat 0.088 0.159 Wild rice
Polyunsaturated fat 0.076 0.676 Wild rice
Tryptophan 0.031 0.179 Wild rice
Threonine 0.096 0.469 Wild rice
Isoleucine 0.116 0.618 Wild rice
Leucine 0.222 1.018 Wild rice
Lysine 0.097 0.629 Wild rice
Methionine 0.063 0.438 Wild rice
Phenylalanine 0.144 0.721 Wild rice
Valine 0.164 0.858 Wild rice
Histidine 0.063 0.384 Wild rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.