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  6. Rice, white, medium-grain, enriched, cooked vs. Wild rice

Rice, white, medium-grain, enriched, cooked vs. Wild rice — In-Depth Nutrition Comparison

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Significant differences between rice, white, medium-grain, enriched, cooked and wild rice

  • Rice, white, medium-grain, enriched, cooked has more selenium, iron, vitamin B1, and folate; however, wild rice is richer in copper, zinc, vitamin B6, phosphorus, fiber, and vitamin B2.
  • Rice, white, medium-grain, enriched, cooked covers your daily selenium needs 12% more than wild rice.
  • Wild rice has 3 times less vitamin B1 than rice, white, medium-grain, enriched, cooked. Rice, white, medium-grain, enriched, cooked has 0.167mg of vitamin B1, while wild rice has 0.052mg.

Specific food types used in this comparison are Rice, white, medium-grain, enriched, cooked and Wild rice, cooked.

Infographic

Rice, white, medium-grain, enriched, cooked vs Wild rice infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 0.9% 2.6% 56% 13% 11% 16% 0% 49% 41%
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 IronIron +148.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +33.7%
Contains more SeleniumSelenium +837.5%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +248.3%
Contains more CopperCopper +218.4%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +121.6%
~equal in Calcium ~3mg

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% 0% 42% 3.7% 34% 25% 12% 0% 0% 44%
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 +221.2%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin B5Vitamin B5 +166.9%
Contains more FolateFolate +123.1%
Contains more Vitamin B2Vitamin B2 +443.8%
Contains more Vitamin B6Vitamin B6 +170%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice, white, medium-grain, enriched, cooked Wild rice DV% diff.
Selenium 7.5µg 0.8µg 12%
Iron 1.49mg 0.6mg 11%
Vitamin B1 0.167mg 0.052mg 10%
Copper 0.038mg 0.121mg 9%
Zinc 0.42mg 1.34mg 8%
Folate 58µg 26µg 8%
Vitamin B6 0.05mg 0.135mg 7%
Fiber 0.3g 1.8g 6%
Phosphorus 37mg 82mg 6%
Magnesium 13mg 32mg 5%
Vitamin B2 0.016mg 0.087mg 5%
Vitamin B5 0.411mg 0.154mg 5%
Manganese 0.377mg 0.282mg 4%
Protein 2.38g 3.99g 3%
Vitamin B3 1.835mg 1.287mg 3%
Carbs 28.59g 21.34g 2%
Potassium 29mg 101mg 2%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Calories 130kcal 101kcal 1%
Polyunsaturated fat 0.056g 0.213g 1%
Protein per 100 calories 1.8g 4g N/A
Calories per 10 g protein 546kcal 253kcal N/A
Weight per 100 calories 77g 99g N/A
Fats 0.21g 0.34g 0%
Net carbs 28.29g 19.54g N/A
Calcium 3mg 3mg 0%
Sugar 0.73g N/A
Sodium 0mg 3mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.057g 0.049g 0%
Monounsaturated fat 0.065g 0.05g 0%
Tryptophan 0.028mg 0.049mg 0%
Threonine 0.085mg 0.127mg 0%
Isoleucine 0.103mg 0.167mg 0%
Leucine 0.197mg 0.276mg 0%
Lysine 0.086mg 0.17mg 0%
Methionine 0.056mg 0.119mg 0%
Phenylalanine 0.127mg 0.195mg 0%
Valine 0.145mg 0.232mg 0%
Histidine 0.056mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.38 g
Fats: 0.21 g
Carbs: 28.59 g
Water: 68.61 g
Other: 0.21 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 CarbsCarbs +34%
Contains more ProteinProtein +67.6%
Contains more FatsFats +61.9%
Contains more OtherOther +90.5%
~equal in Water ~73.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 0.057 g
Monounsaturated fat: Mono. Fat 0.065 g
Polyunsaturated fat: Poly. Fat 0.056 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 +30%
Contains less Sat. FatSaturated fat -14%
Contains more Poly. FatPolyunsaturated fat +280.4%

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. Rice, white, medium-grain, enriched, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168880/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.