Cooked wild rice vs Brown rice flour
In short
For the same 100 calories you eat 99 g of cooked wild rice or 28 g of brown rice flour. Both get most of their calories from carbohydrate.
More in cooked wild rice: copper, zinc, folate (5.8×) and riboflavin (3.9×). More in brown rice flour: manganese (4×), thiamin (2.4×), pantothenic acid (2.9×) and vitamin B6. 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
27.5 g · 2 g protein · 21.1 g carbs (0.18 g sugars) · 0.77 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.
- Manganese12% vs 48%
0.28 mg vs 1.1 mg
- Copper13% vs 7%
0.12 mg vs 0.063 mg
- Zinc12% vs 6%
1.3 mg vs 0.67 mg
- Thiamin (B1)4% vs 10%
0.051 mg vs 0.12 mg
- Pantothenic acid (B5)3% vs 9%
0.15 mg vs 0.44 mg
- Folate6% vs 1%
25.7 µg vs 4.4 µg
- Riboflavin (B2)7% vs 2%
0.086 mg vs 0.022 mg
- Vitamin B68% vs 12%
0.13 mg vs 0.2 mg
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 · 0.77 g<1%·1%
- Saturated fatlimit0.049 g · 0.15 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.1 g · 21.1 g8%·8%
- Fiber1.8 g · 1.3 g6%·5%
- Sodiumlimit3 mg · 2.2 mg<1%·<1%
- Potassium100 mg · 79.6 mg2%·2%
- Calcium3 mg · 3 mg<1%·<1%
- Iron0.59 mg · 0.55 mg3%·3%
- Magnesium31.7 mg · 30.9 mg8%·7%
- Phosphorus81.2 mg · 92.8 mg6%·7%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.17 mg2%·1%
- Niacin (B3)1.3 mg · 1.7 mg8%·11%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: selenium, vitamin A, vitamin K, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Brown rice flour (SR Legacy 168898). 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.