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  6. Brown rice vs. Wild rice

Brown rice vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between brown rice and wild rice?

  • Brown rice is richer in manganese, vitamin B1, selenium, and vitamin B3, while wild rice is higher in zinc.
  • Brown rice's daily need coverage for manganese is 30% higher.
  • Wild rice has 7 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while wild rice has 0.8µg.

We used Rice, brown, long-grain, cooked and Wild rice, cooked types in this comparison.

Infographic

Brown rice vs Wild 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +21.9%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +245.4%
Contains more SeleniumSelenium +625%
Contains more PotassiumPotassium +17.4%
Contains more CopperCopper +14.2%
Contains more ZincZinc +88.7%
Contains less SodiumSodium -25%
~equal in Calcium ~3mg
~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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin B1Vitamin B1 +242.3%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +188.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Wild rice DV% diff.
Manganese 0.974mg 0.282mg 30%
Vitamin B1 0.178mg 0.052mg 11%
Starch 24.79g 10%
Selenium 5.8µg 0.8µg 9%
Vitamin B3 2.561mg 1.287mg 8%
Zinc 0.71mg 1.34mg 6%
Vitamin B5 0.38mg 0.154mg 5%
Folate 9µg 26µg 4%
Protein 2.74g 3.99g 3%
Phosphorus 103mg 82mg 3%
Magnesium 39mg 32mg 2%
Copper 0.106mg 0.121mg 2%
Calories 123kcal 101kcal 1%
Fats 0.97g 0.34g 1%
Carbs 25.58g 21.34g 1%
Fiber 1.6g 1.8g 1%
Vitamin B2 0.069mg 0.087mg 1%
Vitamin B6 0.123mg 0.135mg 1%
Saturated fat 0.26g 0.049g 1%
Monounsaturated fat 0.369g 0.05g 1%
Polyunsaturated fat 0.366g 0.213g 1%
Protein per 100 calories 2.2g 4g N/A
Calories per 10 g protein 449kcal 253kcal N/A
Weight per 100 calories 81g 99g N/A
Net carbs 23.98g 19.54g N/A
Calcium 3mg 3mg 0%
Potassium 86mg 101mg 0%
Iron 0.56mg 0.6mg 0%
Sugar 0.24g 0.73g N/A
Sodium 4mg 3mg 0%
Vitamin E 0.17mg 0.24mg 0%
Vitamin K 0.2µg 0.5µg 0%
Choline 9.2mg 10.2mg 0%
Tryptophan 0.033mg 0.049mg 0%
Threonine 0.095mg 0.127mg 0%
Isoleucine 0.109mg 0.167mg 0%
Leucine 0.214mg 0.276mg 0%
Lysine 0.099mg 0.17mg 0%
Methionine 0.058mg 0.119mg 0%
Phenylalanine 0.133mg 0.195mg 0%
Valine 0.151mg 0.232mg 0%
Histidine 0.066mg 0.104mg 0%
Fructose 0g 0.2g 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +185.3%
Contains more CarbsCarbs +19.9%
Contains more ProteinProtein +45.6%
~equal in Water ~73.93g
~equal in Other ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +638%
Contains more Poly. FatPolyunsaturated fat +71.8%
Contains less Sat. FatSaturated fat -81.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +37.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.