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  6. Wild rice vs. Glutinous rice

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

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The main differences between wild rice and glutinous rice

  • Wild rice is richer in phosphorus, zinc, vitamin B6, copper, magnesium, folate, vitamin B3, iron, and vitamin B2, yet glutinous rice is richer in selenium.
  • Daily need coverage for phosphorus for wild rice is 11% higher.
  • Wild rice contains 26 times more folate than glutinous rice. Wild rice contains 26µg of folate, while glutinous rice contains 1µg.
  • Wild rice has a lower glycemic index than glutinous rice.

Food types used in this article are Wild rice, cooked and Rice, white, glutinous, unenriched, cooked.

Infographic

Wild rice vs Glutinous 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +910%
Contains more IronIron +328.6%
Contains more CopperCopper +146.9%
Contains more ZincZinc +226.8%
Contains more PhosphorusPhosphorus +925%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +600%
~equal in Manganese ~0.262mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +569.2%
Contains more Vitamin B3Vitamin B3 +343.8%
Contains more Vitamin B6Vitamin B6 +419.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2500%
Contains more CholineCholine +385.7%
Contains more Vitamin B5Vitamin B5 +39.6%
~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 Wild rice Glutinous rice DV% diff.
Phosphorus 82mg 8mg 11%
Selenium 0.8µg 5.6µg 9%
Copper 0.121mg 0.049mg 8%
Vitamin B6 0.135mg 0.026mg 8%
Zinc 1.34mg 0.41mg 8%
Vitamin B2 0.087mg 0.013mg 6%
Vitamin B3 1.287mg 0.29mg 6%
Folate 26µg 1µg 6%
Magnesium 32mg 5mg 6%
Iron 0.6mg 0.14mg 6%
Protein 3.99g 2.02g 4%
Vitamin B1 0.052mg 0.02mg 3%
Fiber 1.8g 1g 3%
Potassium 101mg 10mg 3%
Choline 10.2mg 2.1mg 1%
Vitamin E 0.24mg 0.04mg 1%
Manganese 0.282mg 0.262mg 1%
Polyunsaturated fat 0.213g 0.069g 1%
Vitamin B5 0.154mg 0.215mg 1%
Calories 101kcal 97kcal 0%
Fats 0.34g 0.19g 0%
Carbs 21.34g 21.09g 0%
Net carbs 19.54g 20.09g N/A
Calcium 3mg 2mg 0%
Sugar 0.73g 0.05g N/A
Sodium 3mg 5mg 0%
Vitamin K 0.5µg 0µg 0%
Saturated fat 0.049g 0.039g 0%
Monounsaturated fat 0.05g 0.07g 0%
Tryptophan 0.049mg 0.023mg 0%
Threonine 0.127mg 0.072mg 0%
Isoleucine 0.167mg 0.087mg 0%
Leucine 0.276mg 0.167mg 0%
Lysine 0.17mg 0.073mg 0%
Methionine 0.119mg 0.047mg 0%
Phenylalanine 0.195mg 0.108mg 0%
Valine 0.232mg 0.123mg 0%
Histidine 0.104mg 0.047mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +97.5%
Contains more FatsFats +78.9%
Contains more OtherOther +471.4%
~equal in Carbs ~21.09g
~equal in Water ~76.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +208.7%
Contains less Sat. FatSaturated fat -20.4%
Contains more Mono. FatMonounsaturated fat +40%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.