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Wild rice vs Brown rice - In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Brown rice

  • Wild rice is higher than Brown rice in Zinc, Phosphorus, Copper, Magnesium, Vitamin B3, Folate, Vitamin B6, Fiber, Iron, and Manganese.
  • Wild rice covers your daily Zinc needs 48% more than Brown rice.
  • Wild rice contains 11 times more Folate than Brown rice. While Wild rice contains 95µg of Folate, Brown rice contains only 9µg.

Food varieties used in this article are Wild rice, raw and Rice, brown, long-grain, cooked.

Infographic

Wild rice vs Brown 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 +600%
Contains more Iron +250%
Contains more Magnesium +353.8%
Contains more Phosphorus +320.4%
Contains more Potassium +396.5%
Contains more Zinc +739.4%
Contains more Copper +394.3%
Contains less Sodium -42.9%
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% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +600%
Contains more Iron +250%
Contains more Magnesium +353.8%
Contains more Phosphorus +320.4%
Contains more Potassium +396.5%
Contains more Zinc +739.4%
Contains more Copper +394.3%
Contains less Sodium -42.9%

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 +382.4%
Contains more Vitamin B2 +279.7%
Contains more Vitamin B3 +162.9%
Contains more Vitamin B5 +182.6%
Contains more Vitamin B6 +217.9%
Contains more Folate +955.6%
Contains more Vitamin K +850%
Contains more Vitamin B1 +54.8%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin B2 +279.7%
Contains more Vitamin B3 +162.9%
Contains more Vitamin B5 +182.6%
Contains more Vitamin B6 +217.9%
Contains more Folate +955.6%
Contains more Vitamin K +850%
Contains more Vitamin B1 +54.8%

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 Brown rice
Lower in Saturated Fat ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Brown rice Opinion
Net carbs 68.7g 23.98g Wild rice
Protein 14.73g 2.74g Wild rice
Fats 1.08g 0.97g Wild rice
Carbs 74.9g 25.58g Wild rice
Calories 357kcal 123kcal Wild rice
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 2.5g 0.24g Brown rice
Fiber 6.2g 1.6g Wild rice
Calcium 21mg 3mg Wild rice
Iron 1.96mg 0.56mg Wild rice
Magnesium 177mg 39mg Wild rice
Phosphorus 433mg 103mg Wild rice
Potassium 427mg 86mg Wild rice
Sodium 7mg 4mg Brown rice
Zinc 5.96mg 0.71mg Wild rice
Copper 0.524mg 0.106mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.17mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.178mg Brown rice
Vitamin B2 0.262mg 0.069mg Wild rice
Vitamin B3 6.733mg 2.561mg Wild rice
Vitamin B5 1.074mg 0.38mg Wild rice
Vitamin B6 0.391mg 0.123mg Wild rice
Folate 95µg 9µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.2µg Wild rice
Tryptophan 0.179mg 0.033mg Wild rice
Threonine 0.469mg 0.095mg Wild rice
Isoleucine 0.618mg 0.109mg Wild rice
Leucine 1.018mg 0.214mg Wild rice
Lysine 0.629mg 0.099mg Wild rice
Methionine 0.438mg 0.058mg Wild rice
Phenylalanine 0.721mg 0.133mg Wild rice
Valine 0.858mg 0.151mg Wild rice
Histidine 0.384mg 0.066mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.26g Wild rice
Monounsaturated Fat 0.159g 0.369g Brown rice
Polyunsaturated fat 0.676g 0.366g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Brown 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
14
Brown rice
Mineral Summary Score
96
Wild rice
20
Brown 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%
Brown rice
Carbohydrates
75%
Wild rice
26%
Brown rice
Fats
5%
Wild rice
4%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 9)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
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?
Brown rice
Brown rice is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.