Cooked wild rice vs Raw wild rice
In short
Gram for gram, there are 3.5 times as many calories in raw wild rice as in cooked wild rice (357 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in raw wild rice: manganese (4.7×), copper (4.3×), zinc (4.4×), magnesium (5.5×) and 13 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 g fat
14.7 g protein · 74.9 g carbs (2.5 g sugars) · 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 g 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 · 1.3 mg12%58%
- Copper0.12 mg · 0.52 mg13%58%
- Zinc1.3 mg · 6 mg12%54%
- Magnesium32 mg · 177 mg8%42%
- Niacin (B3)1.3 mg · 6.7 mg8%42%
- Phosphorus82 mg · 433 mg7%35%
- Protein4 g · 14.7 g8%29%
- Carbohydrates21.3 g · 74.9 g8%27%
- Pantothenic acid (B5)0.15 mg · 1.1 mg3%21%
- Folate26 µg · 95 µg7%24%
- Fiber1.8 g · 6.2 g6%22%
- Vitamin B60.14 mg · 0.39 mg8%23%
- Riboflavin (B2)0.087 mg · 0.26 mg7%20%
- Iron0.6 mg · 2 mg3%11%
- Potassium101 mg · 427 mg2%9%
- Thiamin (B1)0.052 mg · 0.12 mg4%10%
- Choline10.2 mg · 35 mg2%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.34 g · 1.1 g<1%·1%
- Saturated fatlimit0.049 g · 0.16 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit3 mg · 7 mg<1%·<1%
- Calcium3 mg · 21 mg<1%·2%
- Selenium0.8 µg · 2.8 µg1%·5%
- Vitamin A0 µg · 1 µg0%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.82 mg2%·5%
- Vitamin K0.5 µg · 1.9 µg<1%·2%
- Vitamin B120 µg · 0 µg0%·0%
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Raw wild rice (SR Legacy 169726). 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.