Cooked wild rice vs 00 flour
In short
Gram for gram, there are 3.6 times as many calories in 00 flour as in cooked wild rice (366 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc and vitamin B6 (2.4×). More in 00 flour: carbohydrates (3.5×), selenium (13×), protein (2.9×), manganese and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 g fat
11.4 g protein · 74.4 g carbs · 1.5 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.
- Carbohydrates21.3 g · 74.4 g8%27%
- Selenium0.8 µg · 10.3 µg1%19%
- Protein4 g · 11.4 g8%23%
- Manganese0.28 mg · 0.55 mg12%24%
- Thiamin (B1)0.052 mg · 0.13 mg4%10%
- Copper0.12 mg · 0.17 mg13%19%
- Zinc1.3 mg · 0.79 mg12%7%
- Vitamin B60.14 mg · 0.055 mg8%3%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.34 g · 1.5 g<1%·2%
- Fiber1.8 g · 2.7 g6%·9%
- Sodiumlimit3 mg · 0 mg<1%·0%
- Potassium101 mg · 136 mg2%·3%
- Calcium3 mg · 18.7 mg<1%·1%
- Iron0.6 mg · 0.99 mg3%·5%
- Magnesium32 mg · 25.8 mg8%·6%
- Phosphorus82 mg · 106 mg7%·8%
- Riboflavin (B2)0.087 mg · 0.091 mg7%·7%
- Niacin (B3)1.3 mg · 1.4 mg8%·9%
- Folate26 µg · 13.5 µg7%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), vitamin B12, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), 00 flour (Foundation 2003586). 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.