Cooked wild rice vs Rye bread

Cooked wild riceRye bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 99 g of cooked wild rice or 39 g of rye bread. Both get most of their calories from carbohydrate.

More in cooked wild rice: zinc (3×), vitamin B6 (4.6×) and copper. More in rye bread: selenium (15×), sodium, thiamin (3.3×) and folate (2.3×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice100 cal

99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat

Rye bread100 cal

38.6 g · 3.3 g protein · 18.6 g carbs (1.5 g sugars) · 1.3 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.

0%12.5%25%
  • Selenium0.79 µg · 11.9 µg
    1%22%
  • Sodiumlimit3 mg · 233 mg
    <1%10%
  • Thiamin (B1)0.051 mg · 0.17 mg
    4%14%
  • Folate25.7 µg · 58.3 µg
    6%15%
  • Zinc1.3 mg · 0.44 mg
    12%4%
  • Vitamin B60.13 mg · 0.029 mg
    8%2%
  • Copper0.12 mg · 0.072 mg
    13%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein4 g · 3.3 g8%·7%
  • Total fat0.34 g · 1.3 g<1%·2%
  • Saturated fatlimit0.049 g · 0.24 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.1 g · 18.6 g8%·7%
  • Fiber1.8 g · 2.2 g6%·8%
  • Potassium100 mg · 64.1 mg2%·1%
  • Calcium3 mg · 28.2 mg<1%·2%
  • Iron0.59 mg · 1.1 mg3%·6%
  • Magnesium31.7 mg · 15.4 mg8%·4%
  • Phosphorus81.2 mg · 48.3 mg6%·4%
  • Manganese0.28 mg · 0.32 mg12%·14%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.15 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.24 mg · 0.13 mg2%·1%
  • Vitamin K0.5 µg · 0.46 µg<1%·<1%
  • Riboflavin (B2)0.086 mg · 0.13 mg7%·10%
  • Niacin (B3)1.3 mg · 1.5 mg8%·9%
  • Pantothenic acid (B5)0.15 mg · 0.17 mg3%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.1 mg · 5.6 mg2%·1%

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.

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Cooked wild rice vs Rye bread: nutrition compared | MyFoodAnalysis