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  6. Wild rice vs. Hominy

Wild rice vs. Hominy — In-Depth Nutrition Comparison

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How are Wild rice and Hominy different?

  • Wild rice has more Copper, Vitamin B6, Manganese, Vitamin B3, Phosphorus, Folate, and Vitamin B2 than Hominy.
  • Daily need coverage for Sodium from Hominy is 15% higher.
  • Wild rice contains 39 times more Vitamin B3 than Hominy. While Wild rice contains 1.287mg of Vitamin B3, Hominy contains only 0.033mg.
  • Wild rice has less Sodium.

Wild rice, cooked and Hominy, canned, white are the varieties used in this article.

Infographic

Wild rice vs Hominy 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
Wild rice
7
:
3
Hominy
Hominy
Contains more Magnesium +100%
Contains more Phosphorus +134.3%
Contains more Potassium +1022.2%
Contains less Sodium -99.1%
Contains more Zinc +27.6%
Contains more Copper +303.3%
Contains more Manganese +302.9%
Contains more Calcium +233.3%
Contains more Selenium +275%
Equal in Iron - 0.62
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Hominy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 12% 15% 1% 45% 29% 10% 10% 17%
Contains more Magnesium +100%
Contains more Phosphorus +134.3%
Contains more Potassium +1022.2%
Contains less Sodium -99.1%
Contains more Zinc +27.6%
Contains more Copper +303.3%
Contains more Manganese +302.9%
Contains more Calcium +233.3%
Contains more Selenium +275%
Equal in Iron - 0.62

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
Wild rice
8
:
0
Hominy
Hominy
Contains more Vitamin A +200%
Contains more Vitamin E +380%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +3800%
Contains more Vitamin B6 +2600%
Contains more Folate +2500%
Contains more Vitamin K +150%
Equal in Vitamin B5 - 0.154
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Hominy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 1% 2% 1% 10% 2% 1% 0% 1%
Contains more Vitamin A +200%
Contains more Vitamin E +380%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +3800%
Contains more Vitamin B6 +2600%
Contains more Folate +2500%
Contains more Vitamin K +150%
Equal in Vitamin B5 - 0.154

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Hominy
Hominy
Contains more Protein +169.6%
Contains more Carbs +49.6%
Contains more Fats +158.8%
Contains more Water +11.6%
Contains more Other +112.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Hominy
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Contains more Protein +169.6%
Contains more Carbs +49.6%
Contains more Fats +158.8%
Contains more Water +11.6%
Contains more Other +112.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Hominy
Hominy
Contains less Saturated Fat -60.2%
Contains more Monounsaturated Fat +362%
Contains more Polyunsaturated fat +87.3%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Hominy
16% 31% 53%
Saturated Fat: 0.123 g
Monounsaturated Fat: 0.231 g
Polyunsaturated fat: 0.399 g
Contains less Saturated Fat -60.2%
Contains more Monounsaturated Fat +362%
Contains more Polyunsaturated fat +87.3%

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 Hominy
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Hominy Opinion
Net carbs 19.54g 11.76g Wild rice
Protein 3.99g 1.48g Wild rice
Fats 0.34g 0.88g Hominy
Carbs 21.34g 14.26g Wild rice
Calories 101kcal 72kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 1.82g Wild rice
Fiber 1.8g 2.5g Hominy
Calcium 3mg 10mg Hominy
Iron 0.6mg 0.62mg Hominy
Magnesium 32mg 16mg Wild rice
Phosphorus 82mg 35mg Wild rice
Potassium 101mg 9mg Wild rice
Sodium 3mg 345mg Wild rice
Zinc 1.34mg 1.05mg Wild rice
Copper 0.121mg 0.03mg Wild rice
Manganese 0.282mg 0.07mg Wild rice
Selenium 0.8µg 3µg Hominy
Vitamin A 3IU 1IU Wild rice
Vitamin E 0.24mg 0.05mg Wild rice
Vitamin B1 0.052mg 0.003mg Wild rice
Vitamin B2 0.087mg 0.006mg Wild rice
Vitamin B3 1.287mg 0.033mg Wild rice
Vitamin B5 0.154mg 0.154mg
Vitamin B6 0.135mg 0.005mg Wild rice
Folate 26µg 1µg Wild rice
Vitamin K 0.5µg 0.2µg Wild rice
Tryptophan 0.049mg 0.008mg Wild rice
Threonine 0.127mg 0.05mg Wild rice
Isoleucine 0.167mg 0.058mg Wild rice
Leucine 0.276mg 0.202mg Wild rice
Lysine 0.17mg 0.033mg Wild rice
Methionine 0.119mg 0.031mg Wild rice
Phenylalanine 0.195mg 0.076mg Wild rice
Valine 0.232mg 0.077mg Wild rice
Histidine 0.104mg 0.045mg Wild rice
Saturated Fat 0.049g 0.123g Wild rice
Monounsaturated Fat 0.05g 0.231g Hominy
Polyunsaturated fat 0.213g 0.399g Hominy

Which food is preferable for your diet?

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

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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
10%
Wild rice
1%
Hominy
Minerals Daily Need Coverage Score
21%
Wild rice
16%
Hominy

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.09g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 342mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.074g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Hominy
Hominy is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.