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Wild rice vs. Rice — In-Depth Nutrition Comparison

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The main differences between wild rice and rice

  • Wild rice is richer in zinc, copper, vitamin B2, fiber, and phosphorus, yet rice is richer in selenium, vitamin B1, manganese, folate, and iron.
  • Daily need coverage for selenium for rice is 12% higher.
  • Wild rice contains 7 times more vitamin B2 than rice. Wild rice contains 0.087mg of vitamin B2, while rice contains 0.013mg.

Food types used in this article are Wild rice, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Wild rice vs 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%
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +188.6%
Contains more CopperCopper +75.4%
Contains more ZincZinc +173.5%
Contains more PhosphorusPhosphorus +90.7%
Contains more CalciumCalcium +233.3%
Contains more IronIron +100%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +67.4%
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.
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%
Rice
Rice
4
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +569.2%
Contains more Vitamin B6Vitamin B6 +45.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +385.7%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more Vitamin B5Vitamin B5 +153.2%
Contains more FolateFolate +123.1%
~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 Rice DV% diff.
Selenium 0.8µg 7.5µg 12%
Vitamin B1 0.052mg 0.163mg 9%
Manganese 0.282mg 0.472mg 8%
Zinc 1.34mg 0.49mg 8%
Folate 26µg 58µg 8%
Iron 0.6mg 1.2mg 8%
Fiber 1.8g 0.4g 6%
Phosphorus 82mg 43mg 6%
Copper 0.121mg 0.069mg 6%
Vitamin B2 0.087mg 0.013mg 6%
Magnesium 32mg 12mg 5%
Vitamin B5 0.154mg 0.39mg 5%
Protein 3.99g 2.69g 3%
Vitamin B6 0.135mg 0.093mg 3%
Potassium 101mg 35mg 2%
Carbs 21.34g 28.17g 2%
Vitamin B3 1.287mg 1.476mg 1%
Choline 10.2mg 2.1mg 1%
Polyunsaturated fat 0.213g 0.076g 1%
Calories 101kcal 130kcal 1%
Vitamin E 0.24mg 0.04mg 1%
Calcium 3mg 10mg 1%
Fats 0.34g 0.28g 0%
Net carbs 19.54g 27.77g N/A
Sugar 0.73g 0.05g N/A
Sodium 3mg 1mg 0%
Vitamin K 0.5µg 0µg 0%
Saturated fat 0.049g 0.077g 0%
Monounsaturated fat 0.05g 0.088g 0%
Tryptophan 0.049mg 0.031mg 0%
Threonine 0.127mg 0.096mg 0%
Isoleucine 0.167mg 0.116mg 0%
Leucine 0.276mg 0.222mg 0%
Lysine 0.17mg 0.097mg 0%
Methionine 0.119mg 0.063mg 0%
Phenylalanine 0.195mg 0.144mg 0%
Valine 0.232mg 0.164mg 0%
Histidine 0.104mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +48.3%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +32%
~equal in Water ~68.44g
~equal in Other ~0.42g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -36.4%
Contains more Poly. FatPolyunsaturated fat +180.3%
Contains more Mono. FatMonounsaturated fat +76%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.