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, folate, vitamin B2, fiber, phosphorus, and vitamin B3, yet rice is richer in selenium and manganese.
- Daily need coverage for selenium for rice is 12% higher.
- Wild rice contains 9 times more folate than rice. Wild rice contains 26µg of folate, while rice contains 3µg.
Food types used in this article are Wild rice, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt.
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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.
Contains more MagnesiumMagnesium | +166.7% |
Contains more PotassiumPotassium | +188.6% |
Contains more IronIron | +200% |
Contains more CopperCopper | +75.4% |
Contains more ZincZinc | +173.5% |
Contains more PhosphorusPhosphorus | +90.7% |
Contains more CalciumCalcium | +233.3% |
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.
Contains more Vitamin EVitamin E | +500% |
Contains more Vitamin B1Vitamin B1 | +160% |
Contains more Vitamin B2Vitamin B2 | +569.2% |
Contains more Vitamin B3Vitamin B3 | +221.8% |
Contains more Vitamin B6Vitamin B6 | +45.2% |
Contains more Vitamin KVitamin K | +∞% |
Contains more FolateFolate | +766.7% |
Contains more CholineCholine | +385.7% |
Contains more Vitamin B5Vitamin B5 | +153.2% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Selenium | 0.8µg | 7.5µg | 12% |
Zinc | 1.34mg | 0.49mg | 8% |
Manganese | 0.282mg | 0.472mg | 8% |
Vitamin B2 | 0.087mg | 0.013mg | 6% |
Vitamin B3 | 1.287mg | 0.4mg | 6% |
Folate | 26µg | 3µg | 6% |
Phosphorus | 82mg | 43mg | 6% |
Fiber | 1.8g | 0.4g | 6% |
Copper | 0.121mg | 0.069mg | 6% |
Magnesium | 32mg | 12mg | 5% |
Vitamin B5 | 0.154mg | 0.39mg | 5% |
Iron | 0.6mg | 0.2mg | 5% |
Vitamin B6 | 0.135mg | 0.093mg | 3% |
Protein | 3.99g | 2.69g | 3% |
Vitamin B1 | 0.052mg | 0.02mg | 3% |
Potassium | 101mg | 35mg | 2% |
Carbs | 21.34g | 28.17g | 2% |
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
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
Contains less Sat. FatSaturated fat | -36.4% |
Contains more Poly. FatPolyunsaturated fat | +180.3% |
Contains more Mono. FatMonounsaturated fat | +76% |