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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, Vitamin B3, Magnesium, Manganese, Fiber, Folate, Vitamin B6, and Iron than Wild rice.
  • Wild rice covers your daily need of Phosphorus 56% more than Rice.
  • Wild rice has 32 times more Folate than Rice. While Wild rice has 95µg of Folate, Rice has only 3µg.

These are the specific foods used in this comparison Wild rice, raw and Rice, white, long-grain, regular, unenriched, cooked without salt.

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
Wild rice
Wild rice
7
:
1
Rice
Rice
Contains more Calcium +110%
Contains more Iron +880%
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%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +110%
Contains more Iron +880%
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
Wild rice
Wild rice
9
:
0
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B1 +475%
Contains more Vitamin B2 +1915.4%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +175.4%
Contains more Vitamin B6 +320.4%
Contains more Folate +3066.7%
Contains more Vitamin K +∞%
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Rice
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% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B1 +475%
Contains more Vitamin B2 +1915.4%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +175.4%
Contains more Vitamin B6 +320.4%
Contains more Folate +3066.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
4
:
1
Rice
Rice
Contains more Protein +447.6%
Contains more Fats +285.7%
Contains more Carbs +165.9%
Contains more Other +264.3%
Contains more Water +782%
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Rice
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 Protein +447.6%
Contains more Fats +285.7%
Contains more Carbs +165.9%
Contains more Other +264.3%
Contains more Water +782%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +80.7%
Contains more Polyunsaturated fat +789.5%
Contains less Saturated Fat -50.6%
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +80.7%
Contains more Polyunsaturated fat +789.5%
Contains less Saturated Fat -50.6%

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
Sugar 2.5g 0.05g Rice
Fiber 6.2g 0.4g Wild rice
Calcium 21mg 10mg Wild rice
Iron 1.96mg 0.2mg 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 A RAE 1µg 0µg Wild rice
Vitamin E 0.82mg 0.04mg Wild rice
Vitamin B1 0.115mg 0.02mg Wild rice
Vitamin B2 0.262mg 0.013mg Wild rice
Vitamin B3 6.733mg 0.4mg Wild rice
Vitamin B5 1.074mg 0.39mg Wild rice
Vitamin B6 0.391mg 0.093mg Wild rice
Folate 95µg 3µg Wild rice
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
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Wild rice
5%
Rice
Minerals Daily Need Coverage Score
96%
Wild rice
10%
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/169757/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.