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Wild rice vs Rice - In-Depth Nutrition Comparison

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Summary of differences between Wild rice and Rice

  • Rice has less Phosphorus, Copper, Zinc, Magnesium, Manganese, Vitamin B3, Fiber, Vitamin B6, Vitamin B2, and Vitamin B5 than Wild rice.
  • Wild rice covers your daily need of Phosphorus 56% more than Rice.
  • Wild rice has 20 times more Vitamin B2 than Rice. While Wild rice has 0.262mg of Vitamin B2, Rice has only 0.013mg.

These are the specific foods used in this comparison Wild rice, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Rice
Contains more Calcium +110%
Contains more Iron +63.3%
Contains more Magnesium +1375%
Contains more Phosphorus +907%
Contains more Potassium +1120%
Contains more Zinc +1116.3%
Contains more Copper +659.4%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +110%
Contains more Iron +63.3%
Contains more Magnesium +1375%
Contains more Phosphorus +907%
Contains more Potassium +1120%
Contains more Zinc +1116.3%
Contains more Copper +659.4%
Contains less Sodium -85.7%

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
:
1
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B2 +1915.4%
Contains more Vitamin B3 +356.2%
Contains more Vitamin B5 +175.4%
Contains more Vitamin B6 +320.4%
Contains more Folate +63.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +41.7%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B2 +1915.4%
Contains more Vitamin B3 +356.2%
Contains more Vitamin B5 +175.4%
Contains more Vitamin B6 +320.4%
Contains more Folate +63.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +41.7%

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 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 Rice Opinion
Net carbs 68.7g 27.77g Wild rice
Protein 14.73g 2.69g Wild rice
Fats 1.08g 0.28g Wild rice
Carbs 74.9g 28.17g Wild rice
Calories 357kcal 130kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 0.05g Rice
Fiber 6.2g 0.4g Wild rice
Calcium 21mg 10mg Wild rice
Iron 1.96mg 1.2mg Wild rice
Magnesium 177mg 12mg Wild rice
Phosphorus 433mg 43mg Wild rice
Potassium 427mg 35mg Wild rice
Sodium 7mg 1mg Rice
Zinc 5.96mg 0.49mg Wild rice
Copper 0.524mg 0.069mg 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 0.163mg Rice
Vitamin B2 0.262mg 0.013mg Wild rice
Vitamin B3 6.733mg 1.476mg Wild rice
Vitamin B5 1.074mg 0.39mg Wild rice
Vitamin B6 0.391mg 0.093mg Wild rice
Folate 95µg 58µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Wild rice
Tryptophan 0.179mg 0.031mg Wild rice
Threonine 0.469mg 0.096mg Wild rice
Isoleucine 0.618mg 0.116mg Wild rice
Leucine 1.018mg 0.222mg Wild rice
Lysine 0.629mg 0.097mg Wild rice
Methionine 0.438mg 0.063mg Wild rice
Phenylalanine 0.721mg 0.144mg Wild rice
Valine 0.858mg 0.164mg Wild rice
Histidine 0.384mg 0.063mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.077g Rice
Monounsaturated Fat 0.159g 0.088g Wild rice
Polyunsaturated fat 0.676g 0.076g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
13
Rice
Mineral Summary Score
96
Wild rice
14
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
16%
Rice
Carbohydrates
75%
Wild rice
28%
Rice
Fats
5%
Wild rice
1%
Rice

Comparison summary

Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 3)
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?
Rice
Rice is lower in Sugar (difference - 2.45g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.079g)
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. 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.