Cooked wild rice vs Raw wild rice
In short
For the same 100 calories you eat 99 g of cooked wild rice or 28 g of raw wild rice. Both get most of their calories from carbohydrate.
More in raw wild rice: magnesium and manganese. 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
28 g · 4.1 g protein · 21 g carbs (0.7 g sugars) · 0.3 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.
- Magnesium31.7 mg · 49.6 mg8%12%
- Manganese0.28 mg · 0.37 mg12%16%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 4.1 g8%·8%
- Total fat0.34 g · 0.3 g<1%·<1%
- Saturated fatlimit0.049 g · 0.044 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.1 g · 21 g8%·8%
- Fiber1.8 g · 1.7 g6%·6%
- Sodiumlimit3 mg · 2 mg<1%·<1%
- Potassium100 mg · 120 mg2%·3%
- Calcium3 mg · 5.9 mg<1%·<1%
- Iron0.59 mg · 0.55 mg3%·3%
- Phosphorus81.2 mg · 121 mg6%·10%
- Zinc1.3 mg · 1.7 mg12%·15%
- Copper0.12 mg · 0.15 mg13%·16%
- Selenium0.79 µg · 0.78 µg1%·1%
- Vitamin A0 µg · 0.28 µg0%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.23 mg2%·2%
- Vitamin K0.5 µg · 0.53 µg<1%·<1%
- Thiamin (B1)0.051 mg · 0.032 mg4%·3%
- Riboflavin (B2)0.086 mg · 0.073 mg7%·6%
- Niacin (B3)1.3 mg · 1.9 mg8%·12%
- Pantothenic acid (B5)0.15 mg · 0.3 mg3%·6%
- Vitamin B60.13 mg · 0.11 mg8%·6%
- Folate25.7 µg · 26.6 µg6%·7%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.1 mg · 9.8 mg2%·2%
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.