Cooked wild rice vs Brown rice flour
In short
For the same 100 calories you eat 99 g of cooked wild rice or 27 g of brown rice flour. Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc (2.5×), riboflavin, vitamin B6 (3.7×) and copper. More in brown rice flour: manganese (2.8×). 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
27.4 g · 2 g protein · 20.7 g carbs · 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 calories 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.
- Manganese0.28 mg · 0.78 mg12%34%
- Zinc1.3 mg · 0.52 mg12%5%
- Riboflavin (B2)0.086 mg · 0.002 mg7%<1%
- Vitamin B60.13 mg · 0.036 mg8%2%
- Copper0.12 mg · 0.078 mg13%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 2 g8%·4%
- Total fat0.34 g · 1.1 g<1%·1%
- Carbohydrates21.1 g · 20.7 g8%·8%
- Sodiumlimit3 mg · 0.27 mg<1%·<1%
- Potassium100 mg · 72.6 mg2%·2%
- Calcium3 mg · 2.7 mg<1%·<1%
- Iron0.59 mg · 0.41 mg3%·2%
- Magnesium31.7 mg · 33.9 mg8%·8%
- Phosphorus81.2 mg · 87.3 mg6%·7%
- Selenium0.79 µg · 2.7 µg1%·5%
- Thiamin (B1)0.051 mg · 0.088 mg4%·7%
- Niacin (B3)1.3 mg · 1.6 mg8%·10%
Reported for only one of the two, so not compared: saturated fat, cholesterol, fiber, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), folate, vitamin B12, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Brown rice flour (Foundation 1104812). 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.