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  6. Wild rice vs. Brown rice

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

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

  • Wild rice is richer in zinc, while brown rice is higher in manganese, vitamin B1, selenium, and vitamin B3.
  • Brown rice's daily need coverage for manganese is 30% higher.
  • Brown rice has 3 times less folate than wild rice. Wild rice has 26µg of folate, while brown rice has 9µg.

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

Infographic

Wild rice vs Brown 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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%
Contains more PotassiumPotassium +17.4%
Contains more CopperCopper +14.2%
Contains more ZincZinc +88.7%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +21.9%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +245.4%
Contains more SeleniumSelenium +625%
~equal in Calcium ~3mg
~equal in Iron ~0.56mg

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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
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%
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%
Contains more Vitamin B1Vitamin B1 +242.3%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +146.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +37.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.