Cooked wild rice vs Raw wild rice

Cooked wild riceRaw wild rice
Same weightSame caloriesOne serving

In short

One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 571 calories in raw wild rice (1 cup, 160 g). Both get most of their calories from carbohydrate.

More in raw wild rice: manganese (4.6×), copper (4.2×), zinc (4.3×), magnesium (5.4×) and 15 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice166 cal

1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat

Raw wild rice571 cal

1 cup (160 g) · 23.6 g protein · 120 g carbs (4 g sugars) · 1.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%50%100%
  • Manganese0.46 mg · 2.1 mg
    20%92%
  • Copper0.2 mg · 0.84 mg
    22%93%
  • Zinc2.2 mg · 9.5 mg
    20%87%
  • Magnesium52.5 mg · 283 mg
    12%67%
  • Niacin (B3)2.1 mg · 10.8 mg
    13%67%
  • Phosphorus134 mg · 693 mg
    11%55%
  • Protein6.5 g · 23.6 g
    13%47%
  • Carbohydrates35 g · 120 g
    13%44%
  • Pantothenic acid (B5)0.25 mg · 1.7 mg
    5%34%
  • Folate42.6 µg · 152 µg
    11%38%
  • Fiber3 g · 9.9 g
    11%35%
  • Vitamin B60.22 mg · 0.63 mg
    13%37%
  • Riboflavin (B2)0.14 mg · 0.42 mg
    11%32%
  • Iron0.98 mg · 3.1 mg
    5%17%
  • Potassium166 mg · 683 mg
    4%15%
  • Thiamin (B1)0.085 mg · 0.18 mg
    7%15%
  • Choline16.7 mg · 56 mg
    3%10%
  • Vitamin E0.39 mg · 1.3 mg
    3%9%
  • Selenium1.3 µg · 4.5 µg
    2%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat0.56 g · 1.7 g1%·2%
  • Saturated fatlimit0.08 g · 0.25 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit4.9 mg · 11.2 mg<1%·<1%
  • Calcium4.9 mg · 33.6 mg<1%·3%
  • Vitamin A0 µg · 1.6 µg0%·<1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0.82 µg · 3 µg1%·3%
  • 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.

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