Cooked wild rice vs Rice soup
In short
For the same 100 calories you eat 99 g of cooked wild rice or 196 g of rice soup. Most of the calories in cooked wild rice come from carbohydrate.
More in cooked wild rice: zinc (2.3×) and copper. More in rice soup: sodium, vitamin K, selenium (8.2×), vitamin C and 5 more. 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
196 g · 6.9 g protein · 13.3 g carbs (1.5 g sugars) · 2.3 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.
- Sodiumlimit<1% vs 21%
3 mg vs 484 mg
- Vitamin K<1% vs 13%
0.5 µg vs 15.1 µg
- Selenium1% vs 12%
0.79 µg vs 6.5 µg
- Vitamin C0% vs 8%
0 mg vs 7.3 mg
- Cholesterollimit0% vs 8%
0 mg vs 23.5 mg
- Zinc12% vs 5%
1.3 mg vs 0.57 mg
- Vitamin A0% vs 6%
0 µg vs 54.9 µg
- Protein8% vs 14%
4 g vs 6.9 g
- Folate6% vs 12%
25.7 µg vs 47.1 µg
- Copper13% vs 8%
0.12 mg vs 0.075 mg
- Niacin (B3)8% vs 13%
1.3 mg vs 2 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.34 g · 2.3 g<1%·3%
- Saturated fatlimit0.049 g · 0.53 g<1%·3%
- Carbohydrates21.1 g · 13.3 g8%·5%
- Fiber1.8 g · 0.98 g6%·4%
- Potassium100 mg · 208 mg2%·4%
- Calcium3 mg · 17.6 mg<1%·1%
- Iron0.59 mg · 0.69 mg3%·4%
- Magnesium31.7 mg · 19.6 mg8%·5%
- Phosphorus81.2 mg · 76.5 mg6%·6%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.31 mg2%·2%
- Thiamin (B1)0.051 mg · 0.051 mg4%·4%
- Riboflavin (B2)0.086 mg · 0.071 mg7%·5%
- Vitamin B60.13 mg · 0.2 mg8%·12%
- Vitamin B120 µg · 0.059 µg0%·2%
- Choline10.1 mg · 23.9 mg2%·4%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Rice soup (Survey (FNDDS) 2709146). 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.