Cooked wild rice vs Fruit soup
In short
For the same 100 calories you eat 99 g of cooked wild rice or 333 g of fruit soup. Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc and protein (2.2×). More in fruit soup: vitamin C, vitamin A, thiamin (2.5×), potassium (3.6×) and vitamin K (13×). 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
333 g · 1.8 g protein · 23.5 g carbs (19.4 g sugars) · 0.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 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.
- Vitamin C0% vs 72%
0 mg vs 65 mg
- Vitamin A0% vs 23%
0 µg vs 203 µg
- Thiamin (B1)4% vs 11%
0.051 mg vs 0.13 mg
- Potassium2% vs 8%
100 mg vs 360 mg
- Vitamin K<1% vs 6%
0.5 µg vs 6.7 µg
- Zinc12% vs 7%
1.3 mg vs 0.77 mg
- Protein8% vs 4%
4 g vs 1.8 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.34 g · 0.4 g<1%·1%
- Saturated fatlimit0.049 g · 0.053 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.1 g · 23.5 g8%·9%
- Fiber1.8 g · 2.7 g6%·10%
- Sodiumlimit3 mg · 26.7 mg<1%·1%
- Calcium3 mg · 30 mg<1%·2%
- Iron0.59 mg · 0.8 mg3%·4%
- Magnesium31.7 mg · 30 mg8%·7%
- Phosphorus81.2 mg · 40 mg6%·3%
- Copper0.12 mg · 0.14 mg13%·16%
- Selenium0.79 µg · 2 µg1%·4%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.4 mg2%·3%
- Riboflavin (B2)0.086 mg · 0.067 mg7%·5%
- Niacin (B3)1.3 mg · 1.1 mg8%·7%
- Vitamin B60.13 mg · 0.11 mg8%·6%
- Folate25.7 µg · 20 µg6%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.1 mg · 17.7 mg2%·3%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Fruit soup (Survey (FNDDS) 2709311). 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.