Cooked wild rice vs Barley flour
In short
For the same 100 calories you eat 99 g of cooked wild rice or 28 g of barley flour. Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc (2.2×) and vitamin B6 (2.4×). More in barley flour: fiber (2×) and selenium (4.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat
28 g · 2.4 g protein · 21.7 g carbs · 0.69 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Zinc12% vs 5%
1.3 mg vs 0.6 mg
- Fiber6% vs 13%
1.8 g vs 3.6 g
- Selenium1% vs 7%
0.79 µg vs 3.7 µg
- Vitamin B68% vs 3%
0.13 mg vs 0.056 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 2.4 g8%·5%
- Total fat0.34 g · 0.69 g<1%·1%
- Carbohydrates21.1 g · 21.7 g8%·8%
- Sodiumlimit3 mg · 5.7 mg<1%·<1%
- Potassium100 mg · 103 mg2%·2%
- Calcium3 mg · 10 mg<1%·1%
- Iron0.59 mg · 0.92 mg3%·5%
- Magnesium31.7 mg · 24.6 mg8%·6%
- Phosphorus81.2 mg · 65.6 mg6%·5%
- Copper0.12 mg · 0.11 mg13%·12%
- Manganese0.28 mg · 0.33 mg12%·14%
- Thiamin (B1)0.051 mg · 0.063 mg4%·5%
- Riboflavin (B2)0.086 mg · 0.041 mg7%·3%
- Niacin (B3)1.3 mg · 1.7 mg8%·10%
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), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Barley flour (Foundation 2512376). 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.