Cooked wild rice vs Brown rice flour
In short
One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 574 calories in brown rice flour (1 cup, 158 g). Both get most of their calories from carbohydrate.
More in cooked wild rice: folate. More in brown rice flour: manganese (14×), vitamin B6 (5.3×), thiamin (8.2×), niacin (4.7×) and 11 more. 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
1 cup (158 g) · 11.4 g protein · 121 g carbs (1 g sugars) · 4.4 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.
- Manganese20% vs 276%
0.46 mg vs 6.3 mg
- Vitamin B613% vs 68%
0.22 mg vs 1.2 mg
- Thiamin (B1)7% vs 58%
0.085 mg vs 0.7 mg
- Niacin (B3)13% vs 63%
2.1 mg vs 10 mg
- Pantothenic acid (B5)5% vs 50%
0.25 mg vs 2.5 mg
- Phosphorus11% vs 43%
134 mg vs 532 mg
- Carbohydrates13% vs 44%
35 g vs 121 g
- Magnesium12% vs 42%
52.5 mg vs 177 mg
- Copper22% vs 40%
0.2 mg vs 0.36 mg
- Fiber11% vs 26%
3 g vs 7.3 g
- Zinc20% vs 35%
2.2 mg vs 3.9 mg
- Iron5% vs 17%
0.98 mg vs 3.1 mg
- Protein13% vs 23%
6.5 g vs 11.4 g
- Potassium4% vs 10%
166 mg vs 457 mg
- Total fat1% vs 6%
0.56 g vs 4.4 g
- Folate11% vs 6%
42.6 µg vs 25.3 µg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit0.08 g · 0.88 g<1%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit4.9 mg · 12.6 mg<1%·1%
- Calcium4.9 mg · 17.4 mg<1%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.39 mg · 0.95 mg3%·6%
- Riboflavin (B2)0.14 mg · 0.13 mg11%·10%
- 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.