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Wild rice vs Glutinous rice - In-Depth Nutrition Comparison

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Summary of differences between Wild rice and Glutinous rice

  • Glutinous rice has less Phosphorus, Copper, Zinc, Manganese, Magnesium, Vitamin B3, Vitamin B6, Folate, Iron, and Fiber than Wild rice.
  • Wild rice covers your daily need of Phosphorus 61% more than Glutinous rice.
  • Wild rice has 95 times more Folate than Glutinous rice. While Wild rice has 95µg of Folate, Glutinous rice has only 1µg.

These are the specific foods used in this comparison Wild rice, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +950%
Contains more Iron +1300%
Contains more Magnesium +3440%
Contains more Phosphorus +5312.5%
Contains more Potassium +4170%
Contains more Zinc +1353.7%
Contains more Copper +969.4%
Contains less Sodium -28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +950%
Contains more Iron +1300%
Contains more Magnesium +3440%
Contains more Phosphorus +5312.5%
Contains more Potassium +4170%
Contains more Zinc +1353.7%
Contains more Copper +969.4%
Contains less Sodium -28.6%

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 E +1950%
Contains more Vitamin B1 +475%
Contains more Vitamin B2 +1915.4%
Contains more Vitamin B3 +2221.7%
Contains more Vitamin B5 +399.5%
Contains more Vitamin B6 +1403.8%
Contains more Folate +9400%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B1 +475%
Contains more Vitamin B2 +1915.4%
Contains more Vitamin B3 +2221.7%
Contains more Vitamin B5 +399.5%
Contains more Vitamin B6 +1403.8%
Contains more Folate +9400%
Contains more Vitamin K +∞%

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 Glutinous 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

All nutrients comparison - raw data values

Nutrient Wild rice Glutinous rice Opinion
Net carbs 68.7g 20.09g Wild rice
Protein 14.73g 2.02g Wild rice
Fats 1.08g 0.19g Wild rice
Carbs 74.9g 21.09g Wild rice
Calories 357kcal 97kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 0.05g Glutinous rice
Fiber 6.2g 1g Wild rice
Calcium 21mg 2mg Wild rice
Iron 1.96mg 0.14mg Wild rice
Magnesium 177mg 5mg Wild rice
Phosphorus 433mg 8mg Wild rice
Potassium 427mg 10mg Wild rice
Sodium 7mg 5mg Glutinous rice
Zinc 5.96mg 0.41mg Wild rice
Copper 0.524mg 0.049mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.04mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.02mg Wild rice
Vitamin B2 0.262mg 0.013mg Wild rice
Vitamin B3 6.733mg 0.29mg Wild rice
Vitamin B5 1.074mg 0.215mg Wild rice
Vitamin B6 0.391mg 0.026mg Wild rice
Folate 95µg 1µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Wild rice
Tryptophan 0.179mg 0.023mg Wild rice
Threonine 0.469mg 0.072mg Wild rice
Isoleucine 0.618mg 0.087mg Wild rice
Leucine 1.018mg 0.167mg Wild rice
Lysine 0.629mg 0.073mg Wild rice
Methionine 0.438mg 0.047mg Wild rice
Phenylalanine 0.721mg 0.108mg Wild rice
Valine 0.858mg 0.123mg Wild rice
Histidine 0.384mg 0.047mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.039g Glutinous rice
Monounsaturated Fat 0.159g 0.07g Wild rice
Polyunsaturated fat 0.676g 0.069g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
3
Glutinous rice
Mineral Summary Score
96
Wild rice
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
75%
Wild rice
21%
Glutinous rice
Fats
5%
Wild rice
1%
Glutinous rice

Comparison summary

Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 41)
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?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 2.45g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.117g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.