Wild rice vs. Arborio rice — In-Depth Nutrition Comparison

Compare

Important differences between wild rice and arborio rice

Wild rice has more zinc, phosphorus, vitamin B6, magnesium, vitamin B2, and copper; however, arborio rice has more selenium, iron, vitamin B1, and folate.
Arborio rice's daily need coverage for selenium is 12% more.
Wild rice has 5 times more vitamin B2 than arborio rice. Wild rice has 0.087mg of vitamin B2, while arborio rice has 0.016mg.
Arborio rice has a higher glycemic index than wild rice.

The food varieties used in the comparison are Wild rice, cooked and Rice, white, short-grain, enriched, cooked.

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.

Wild rice

Arborio rice

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+288.5%
Contains more CopperCopper	+68.1%
Contains more ZincZinc	+235%
Contains more PhosphorusPhosphorus	+148.5%

Contains more IronIron	+143.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+26.6%
Contains more SeleniumSelenium	+837.5%

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.

Wild rice

Arborio rice

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+443.8%
Contains more Vitamin B6Vitamin B6	+128.8%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+215.4%
Contains more Vitamin B3Vitamin B3	+16%
Contains more Vitamin B5Vitamin B5	+157.8%
Contains more FolateFolate	+126.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.8µg	7.5µg	12%
Iron	0.6mg	1.46mg	11%
Vitamin B1	0.052mg	0.164mg	9%
Zinc	1.34mg	0.4mg	9%
Folate	26µg	59µg	8%
Phosphorus	82mg	33mg	7%
Fiber	1.8g		7%
Vitamin B6	0.135mg	0.059mg	6%
Magnesium	32mg	8mg	6%
Copper	0.121mg	0.072mg	5%
Vitamin B5	0.154mg	0.397mg	5%
Vitamin B2	0.087mg	0.016mg	5%
Protein	3.99g	2.36g	3%
Manganese	0.282mg	0.357mg	3%
Potassium	101mg	26mg	2%
Carbs	21.34g	28.73g	2%
Choline	10.2mg		2%
Vitamin E	0.24mg		2%
Polyunsaturated fat	0.213g	0.05g	1%
Calories	101kcal	130kcal	1%
Vitamin B3	1.287mg	1.493mg	1%
Fats	0.34g	0.19g	0%
Net carbs	19.54g	28.73g	N/A
Calcium	3mg	1mg	0%
Sugar	0.73g		N/A
Sodium	3mg	0mg	0%
Vitamin K	0.5µg		0%
Saturated fat	0.049g	0.051g	0%
Monounsaturated fat	0.05g	0.058g	0%
Tryptophan	0.049mg	0.027mg	0%
Threonine	0.127mg	0.084mg	0%
Isoleucine	0.167mg	0.102mg	0%
Leucine	0.276mg	0.195mg	0%
Lysine	0.17mg	0.085mg	0%
Methionine	0.119mg	0.056mg	0%
Phenylalanine	0.195mg	0.126mg	0%
Valine	0.232mg	0.144mg	0%
Histidine	0.104mg	0.056mg	0%
Fructose	0.2g		0%