Cooked brown long-grain rice vs Raw wild rice

Cooked brown long-grain riceRaw wild rice
Same weightSame caloriesOne serving

In short

Gram for gram, there are 2.9 times as many calories in raw wild rice as in cooked brown long-grain rice (357 vs 123 in 100 g). Both get most of their calories from carbohydrate.

More in cooked brown long-grain rice: selenium (2.1×) and thiamin. More in raw wild rice: zinc (8.4×), copper (4.9×), magnesium (4.5×), phosphorus (4.2×) and 13 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked brown long-grain rice123 cal

2.7 g protein · 25.6 g carbs (0.24 g sugars) · 0.97 g fat

Raw wild rice357 cal

14.7 g protein · 74.9 g carbs (2.5 g sugars) · 1.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Zinc0.71 mg · 6 mg
    6%54%
  • Copper0.11 mg · 0.52 mg
    12%58%
  • Magnesium39 mg · 177 mg
    9%42%
  • Phosphorus103 mg · 433 mg
    8%35%
  • Niacin (B3)2.6 mg · 6.7 mg
    16%42%
  • Protein2.7 g · 14.7 g
    5%29%
  • Folate9 µg · 95 µg
    2%24%
  • Carbohydrates25.6 g · 74.9 g
    9%27%
  • Fiber1.6 g · 6.2 g
    6%22%
  • Vitamin B60.12 mg · 0.39 mg
    7%23%
  • Manganese0.97 mg · 1.3 mg
    42%58%
  • Riboflavin (B2)0.069 mg · 0.26 mg
    5%20%
  • Pantothenic acid (B5)0.38 mg · 1.1 mg
    8%21%
  • Iron0.56 mg · 2 mg
    3%11%
  • Potassium86 mg · 427 mg
    2%9%
  • Selenium5.8 µg · 2.8 µg
    11%5%
  • Thiamin (B1)0.18 mg · 0.12 mg
    15%10%
  • Choline9.2 mg · 35 mg
    2%6%
  • Vitamin E0.17 mg · 0.82 mg
    1%5%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Total fat0.97 g · 1.1 g1%·1%
  • Saturated fatlimit0.26 g · 0.16 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit4 mg · 7 mg<1%·<1%
  • Calcium3 mg · 21 mg<1%·2%
  • Vitamin A0 µg · 1 µg0%·<1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0.2 µg · 1.9 µg<1%·2%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Cooked brown long-grain rice (SR Legacy 169704), Raw wild rice (SR Legacy 169726). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Cooked brown long-grain rice vs Raw wild rice: nutrition compared | MyFoodAnalysis