Hominy vs. Wild rice — In-Depth Nutrition Comparison

Compare

How are hominy and wild rice different?

Wild rice has more copper, vitamin B6, manganese, vitamin B3, phosphorus, folate, and vitamin B2 than hominy.
Daily need coverage for sodium for hominy is 15% higher.
Wild rice has less sodium.
Hominy has a lower glycemic index (40) than wild rice (57).

Hominy, canned, white and Wild rice, cooked are the varieties used in this article.

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.

Hominy

Wild rice

Contains more CalciumCalcium	+233.3%
Contains more SeleniumSelenium	+275%

Contains more MagnesiumMagnesium	+100%
Contains more PotassiumPotassium	+1022.2%
Contains more CopperCopper	+303.3%
Contains more ZincZinc	+27.6%
Contains more PhosphorusPhosphorus	+134.3%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+302.9%

~equal in Iron ~0.6mg

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.

Hominy

Wild rice

Contains more Vitamin EVitamin E	+380%
Contains more Vitamin B1Vitamin B1	+1633.3%
Contains more Vitamin B2Vitamin B2	+1350%
Contains more Vitamin B3Vitamin B3	+3800%
Contains more Vitamin B6Vitamin B6	+2600%
Contains more Vitamin KVitamin K	+150%
Contains more FolateFolate	+2500%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.154mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	345mg	3mg	15%
Copper	0.03mg	0.121mg	10%
Vitamin B6	0.005mg	0.135mg	10%
Manganese	0.07mg	0.282mg	9%
Vitamin B3	0.033mg	1.287mg	8%
Phosphorus	35mg	82mg	7%
Vitamin B2	0.006mg	0.087mg	6%
Folate	1µg	26µg	6%
Protein	1.48g	3.99g	5%
Magnesium	16mg	32mg	4%
Selenium	3µg	0.8µg	4%
Vitamin B1	0.003mg	0.052mg	4%
Potassium	9mg	101mg	3%
Fiber	2.5g	1.8g	3%
Zinc	1.05mg	1.34mg	3%
Carbs	14.26g	21.34g	2%
Calories	72kcal	101kcal	1%
Fats	0.88g	0.34g	1%
Calcium	10mg	3mg	1%
Vitamin E	0.05mg	0.24mg	1%
Choline	3.1mg	10.2mg	1%
Polyunsaturated fat	0.399g	0.213g	1%
Protein per 100 calories	2.1g	4g	N/A
Calories per 10 g protein	486kcal	253kcal	N/A
Weight per 100 calories	139g	99g	N/A
Net carbs	11.76g	19.54g	N/A
Iron	0.62mg	0.6mg	0%
Sugar	1.82g	0.73g	N/A
Vitamin B5	0.154mg	0.154mg	0%
Vitamin K	0.2µg	0.5µg	0%
Saturated fat	0.123g	0.049g	0%
Monounsaturated fat	0.231g	0.05g	0%
Tryptophan	0.008mg	0.049mg	0%
Threonine	0.05mg	0.127mg	0%
Isoleucine	0.058mg	0.167mg	0%
Leucine	0.202mg	0.276mg	0%
Lysine	0.033mg	0.17mg	0%
Methionine	0.031mg	0.119mg	0%
Phenylalanine	0.076mg	0.195mg	0%
Valine	0.077mg	0.232mg	0%
Histidine	0.045mg	0.104mg	0%
Fructose		0.2g	0%