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  6. Rice vs. Wild rice

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 from 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

Rice vs Wild 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.
Rice
Rice
5
:
5
Wild rice
Wild rice
Contains more Calcium +233.3%
Contains more Iron +100%
Contains less Sodium -66.7%
Contains more Manganese +67.4%
Contains more Selenium +837.5%
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%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +233.3%
Contains more Iron +100%
Contains less Sodium -66.7%
Contains more Manganese +67.4%
Contains more Selenium +837.5%
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%

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.
Rice
Rice
4
:
5
Wild rice
Wild rice
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +153.2%
Contains more Folate +123.1%
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 +∞%
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%
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%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +153.2%
Contains more Folate +123.1%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
3
Wild rice
Wild rice
Contains more Carbs +32%
Contains more Protein +48.3%
Contains more Fats +21.4%
Equal in Water - 73.93
Equal in Other - 0.4
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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
Contains more Carbs +32%
Contains more Protein +48.3%
Contains more Fats +21.4%
Equal in Water - 73.93
Equal in Other - 0.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Wild rice
Wild rice
Contains more Monounsaturated Fat +76%
Contains less Saturated Fat -36.4%
Contains more Polyunsaturated fat +180.3%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +76%
Contains less Saturated Fat -36.4%
Contains more Polyunsaturated 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.
Rice Wild 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 Rice Wild rice Opinion
Net carbs 27.77g 19.54g Rice
Protein 2.69g 3.99g Wild rice
Fats 0.28g 0.34g Wild rice
Carbs 28.17g 21.34g Rice
Calories 130kcal 101kcal Rice
Fructose 0.2g Wild rice
Sugar 0.05g 0.73g Rice
Fiber 0.4g 1.8g Wild rice
Calcium 10mg 3mg Rice
Iron 1.2mg 0.6mg Rice
Magnesium 12mg 32mg Wild rice
Phosphorus 43mg 82mg Wild rice
Potassium 35mg 101mg Wild rice
Sodium 1mg 3mg Rice
Zinc 0.49mg 1.34mg Wild rice
Copper 0.069mg 0.121mg Wild rice
Manganese 0.472mg 0.282mg Rice
Selenium 7.5µg 0.8µg Rice
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.04mg 0.24mg Wild rice
Vitamin B1 0.163mg 0.052mg Rice
Vitamin B2 0.013mg 0.087mg Wild rice
Vitamin B3 1.476mg 1.287mg Rice
Vitamin B5 0.39mg 0.154mg Rice
Vitamin B6 0.093mg 0.135mg Wild rice
Folate 58µg 26µg Rice
Vitamin K 0µg 0.5µg Wild rice
Tryptophan 0.031mg 0.049mg Wild rice
Threonine 0.096mg 0.127mg Wild rice
Isoleucine 0.116mg 0.167mg Wild rice
Leucine 0.222mg 0.276mg Wild rice
Lysine 0.097mg 0.17mg Wild rice
Methionine 0.063mg 0.119mg Wild rice
Phenylalanine 0.144mg 0.195mg Wild rice
Valine 0.164mg 0.232mg Wild rice
Histidine 0.063mg 0.104mg Wild rice
Saturated Fat 0.077g 0.049g Wild rice
Monounsaturated Fat 0.088g 0.05g Rice
Polyunsaturated fat 0.076g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Wild 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
13%
Rice
10%
Wild rice
Minerals Daily Need Coverage Score
22%
Rice
21%
Wild 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. 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/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.