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  6. Wild rice raw vs. Brown rice

Wild rice raw vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and brown rice

  • Wild rice raw is higher than brown rice in zinc, phosphorus, copper, magnesium, vitamin B3, folate, vitamin B6, fiber, iron, and manganese.
  • Wild rice raw covers your daily zinc needs 48% more than brown rice.
  • Wild rice raw contains 11 times more folate than brown rice. While wild rice raw contains 95µg of folate, brown rice contains only 9µg.

Food varieties used in this article are Wild rice, raw and Rice, brown, long-grain, cooked.

Infographic

Wild rice raw vs Brown 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +353.8%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +396.5%
Contains more IronIron +250%
Contains more CopperCopper +394.3%
Contains more ZincZinc +739.4%
Contains more PhosphorusPhosphorus +320.4%
Contains more ManganeseManganese +36.4%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +107.1%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B2Vitamin B2 +279.7%
Contains more Vitamin B3Vitamin B3 +162.9%
Contains more Vitamin B5Vitamin B5 +182.6%
Contains more Vitamin B6Vitamin B6 +217.9%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +955.6%
Contains more CholineCholine +280.4%
Contains more Vitamin B1Vitamin B1 +54.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +437.6%
Contains more FatsFats +11.3%
Contains more CarbsCarbs +192.8%
Contains more OtherOther +247.7%
Contains more WaterWater +805.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -40%
Contains more Poly. FatPolyunsaturated fat +84.7%
Contains more Mono. FatMonounsaturated fat +132.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +179.2%
Contains more StarchStarch +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Brown rice
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Brown rice DV% diff.
Zinc 5.96mg 0.71mg 48%
Phosphorus 433mg 103mg 47%
Copper 0.524mg 0.106mg 46%
Magnesium 177mg 39mg 33%
Vitamin B3 6.733mg 2.561mg 26%
Protein 14.73g 2.74g 24%
Folate 95µg 9µg 22%
Vitamin B6 0.391mg 0.123mg 21%
Iron 1.96mg 0.56mg 18%
Fiber 6.2g 1.6g 18%
Carbs 74.9g 25.58g 16%
Vitamin B2 0.262mg 0.069mg 15%
Manganese 1.329mg 0.974mg 15%
Vitamin B5 1.074mg 0.38mg 14%
Calories 357kcal 123kcal 12%
Starch 24.79g 10%
Potassium 427mg 86mg 10%
Selenium 2.8µg 5.8µg 5%
Vitamin B1 0.115mg 0.178mg 5%
Choline 35mg 9.2mg 5%
Vitamin E 0.82mg 0.17mg 4%
Polyunsaturated fat 0.676g 0.366g 2%
Calcium 21mg 3mg 2%
Vitamin K 1.9µg 0.2µg 1%
Monounsaturated fat 0.159g 0.369g 1%
Fats 1.08g 0.97g 0%
Net carbs 68.7g 23.98g N/A
Sugar 2.5g 0.24g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.26g 0%
Tryptophan 0.179mg 0.033mg 0%
Threonine 0.469mg 0.095mg 0%
Isoleucine 0.618mg 0.109mg 0%
Leucine 1.018mg 0.214mg 0%
Lysine 0.629mg 0.099mg 0%
Methionine 0.438mg 0.058mg 0%
Phenylalanine 0.721mg 0.133mg 0%
Valine 0.858mg 0.151mg 0%
Histidine 0.384mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
13%
Brown rice
Minerals Daily Need Coverage Score
96%
Wild rice raw
32%
Brown rice

Comparison summary

Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.104g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 9)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.