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Wild rice vs Arborio rice - In-Depth Nutrition Comparison

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Differences between Wild rice and Arborio rice

  • Arborio rice contains less Phosphorus, Zinc, Copper, Manganese, Magnesium, Vitamin B3, Vitamin B6, Vitamin B2, Vitamin B5, and Potassium than Wild rice.
  • Wild rice's daily need coverage for Phosphorus is 57% higher.
  • Arborio rice contains 22 times less Magnesium than Wild rice. Wild rice contains 177mg of Magnesium, while Arborio rice contains 8mg.

The food types used in this comparison are Wild rice, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Wild rice vs Arborio 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
Contains more Iron +34.2%
Contains more Calcium +2000%
Contains more Potassium +1542.3%
Contains more Magnesium +2112.5%
Contains more Copper +627.8%
Contains more Zinc +1390%
Contains more Phosphorus +1212.1%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +34.2%
Contains more Calcium +2000%
Contains more Potassium +1542.3%
Contains more Magnesium +2112.5%
Contains more Copper +627.8%
Contains more Zinc +1390%
Contains more Phosphorus +1212.1%
Contains less Sodium -100%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +1537.5%
Contains more Vitamin B3 +351%
Contains more Vitamin B5 +170.5%
Contains more Vitamin B6 +562.7%
Contains more Folate +61%
Contains more Vitamin B1 +42.6%
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%
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% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +1537.5%
Contains more Vitamin B3 +351%
Contains more Vitamin B5 +170.5%
Contains more Vitamin B6 +562.7%
Contains more Folate +61%
Contains more Vitamin B1 +42.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
13
Arborio rice
Mineral Summary Score
96
Wild rice
14
Arborio 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 food.
Protein
88%
Wild rice
14%
Arborio rice
Carbohydrates
75%
Wild rice
29%
Arborio rice
Fats
5%
Wild rice
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Arborio rice
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 Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Arborio 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 - 12)
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 is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.105g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wild rice Arborio rice Opinion
Calories 357 130 Wild rice
Protein 14.73 2.36 Wild rice
Fats 1.08 0.19 Wild rice
Vitamin C 0 0
Carbs 74.9 28.73 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 1.46 Wild rice
Calcium 21 1 Wild rice
Potassium 427 26 Wild rice
Magnesium 177 8 Wild rice
Sugar 2.5 Arborio rice
Fiber 6.2 Wild rice
Copper 0.524 0.072 Wild rice
Zinc 5.96 0.4 Wild rice
Starch
Phosphorus 433 33 Wild rice
Sodium 7 0 Arborio rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.164 Arborio rice
Vitamin B2 0.262 0.016 Wild rice
Vitamin B3 6.733 1.493 Wild rice
Vitamin B5 1.074 0.397 Wild rice
Vitamin B6 0.391 0.059 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 59 Wild rice
Trans Fat
Saturated Fat 0.156 0.051 Arborio rice
Monounsaturated Fat 0.159 0.058 Wild rice
Polyunsaturated fat 0.676 0.05 Wild rice
Tryptophan 0.179 0.027 Wild rice
Threonine 0.469 0.084 Wild rice
Isoleucine 0.618 0.102 Wild rice
Leucine 1.018 0.195 Wild rice
Lysine 0.629 0.085 Wild rice
Methionine 0.438 0.056 Wild rice
Phenylalanine 0.721 0.126 Wild rice
Valine 0.858 0.144 Wild rice
Histidine 0.384 0.056 Wild rice
Fructose

References

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

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.