Wild rice vs. Hominy — In-Depth Nutrition Comparison

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How are wild rice and hominy different?

Wild rice has more copper, vitamin B6, manganese, vitamin B3, phosphorus, folate, vitamin B2, and protein than hominy.
Daily need coverage for sodium for hominy is 15% higher.
Wild rice contains 39 times more vitamin B3 than hominy. While wild rice contains 1.287mg of vitamin B3, hominy contains only 0.033mg.
Wild rice has less sodium.
Hominy has a lower glycemic index (40) than wild rice (57).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wild rice

Hominy

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%

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

~equal in Iron ~0.62mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wild rice

Hominy

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