Cooked wild rice vs Rye bread
In short
Gram for gram, there are 2.6 times as many calories in rye bread as in cooked wild rice (259 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in rye bread: selenium, thiamin (8.3×), folate (5.8×), sodium and 10 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
8.5 g protein · 48.3 g carbs (3.9 g sugars) · 3.3 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 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.
- Selenium0.8 µg · 30.9 µg1%56%
- Thiamin (B1)0.052 mg · 0.43 mg4%36%
- Folate26 µg · 151 µg7%38%
- Sodiumlimit3 mg · 603 mg<1%26%
- Manganese0.28 mg · 0.82 mg12%36%
- Riboflavin (B2)0.087 mg · 0.34 mg7%26%
- Niacin (B3)1.3 mg · 3.8 mg8%24%
- Fiber1.8 g · 5.8 g6%21%
- Iron0.6 mg · 2.8 mg3%16%
- Carbohydrates21.3 g · 48.3 g8%18%
- Protein4 g · 8.5 g8%17%
- Copper0.12 mg · 0.19 mg13%21%
- Pantothenic acid (B5)0.15 mg · 0.44 mg3%9%
- Calcium3 mg · 73 mg<1%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.34 g · 3.3 g<1%·4%
- Saturated fatlimit0.049 g · 0.63 g<1%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium101 mg · 166 mg2%·4%
- Magnesium32 mg · 40 mg8%·10%
- Phosphorus82 mg · 125 mg7%·10%
- Zinc1.3 mg · 1.1 mg12%·10%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.4 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.33 mg2%·2%
- Vitamin K0.5 µg · 1.2 µg<1%·1%
- Vitamin B60.14 mg · 0.075 mg8%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.2 mg · 14.6 mg2%·3%
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Rye bread (SR Legacy 172684). 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.