Cooked wild rice vs 00 flour
In short
One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 366 calories in 00 flour (100 g). Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc (2.8×), vitamin B6 (4×), folate (3.2×), magnesium (2×) and niacin. More in 00 flour: selenium (7.9×), carbohydrates (2.1×) and protein. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat
100 g · 11.4 g protein · 74.4 g carbs · 1.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium2% vs 19%
1.3 µg vs 10.3 µg
- Carbohydrates13% vs 27%
35 g vs 74.4 g
- Zinc20% vs 7%
2.2 mg vs 0.79 mg
- Vitamin B613% vs 3%
0.22 mg vs 0.055 mg
- Protein13% vs 23%
6.5 g vs 11.4 g
- Folate11% vs 3%
42.6 µg vs 13.5 µg
- Magnesium12% vs 6%
52.5 mg vs 25.8 mg
- Niacin (B3)13% vs 9%
2.1 mg vs 1.4 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat0.56 g · 1.5 g1%·2%
- Fiber3 g · 2.7 g11%·9%
- Sodiumlimit4.9 mg · 0 mg<1%·0%
- Potassium166 mg · 136 mg4%·3%
- Calcium4.9 mg · 18.7 mg<1%·1%
- Iron0.98 mg · 0.99 mg5%·5%
- Phosphorus134 mg · 106 mg11%·8%
- Copper0.2 mg · 0.17 mg22%·19%
- Manganese0.46 mg · 0.55 mg20%·24%
- Thiamin (B1)0.085 mg · 0.13 mg7%·10%
- Riboflavin (B2)0.14 mg · 0.091 mg11%·7%
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.