Cooked wild rice vs Rye bread

Cooked wild riceRye bread
Same weightSame caloriesOne serving

In short

One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 83 calories in rye bread (1 slice, regular, 32 g). Both get most of their calories from carbohydrate.

More in cooked wild rice: zinc (6×), copper (3.3×), vitamin B6 (9.2×), magnesium (4.1×) and 5 more. More in rye bread: selenium (7.5×), sodium and thiamin. 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

Rye bread83 cal

1 slice, regular (32 g) · 2.7 g protein · 15.5 g carbs (1.2 g sugars) · 1.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

0%12.5%25%
  • Zinc20% vs 3%

    2.2 mg vs 0.36 mg

  • Selenium2% vs 18%

    1.3 µg vs 9.9 µg

  • Copper22% vs 7%

    0.2 mg vs 0.06 mg

  • Vitamin B613% vs 1%

    0.22 mg vs 0.024 mg

  • Magnesium12% vs 3%

    52.5 mg vs 12.8 mg

  • Manganese20% vs 11%

    0.46 mg vs 0.26 mg

  • Sodiumlimit<1% vs 8%

    4.9 mg vs 193 mg

  • Protein13% vs 5%

    6.5 g vs 2.7 g

  • Phosphorus11% vs 3%

    134 mg vs 40 mg

  • Carbohydrates13% vs 6%

    35 g vs 15.5 g

  • Niacin (B3)13% vs 8%

    2.1 mg vs 1.2 mg

  • Thiamin (B1)7% vs 12%

    0.085 mg vs 0.14 mg

Show as: bars · dots

Where they are alike

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

  • Total fat0.56 g · 1.1 g1%·1%
  • Saturated fatlimit0.08 g · 0.2 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Fiber3 g · 1.9 g11%·7%
  • Potassium166 mg · 53.1 mg4%·1%
  • Calcium4.9 mg · 23.4 mg<1%·2%
  • Iron0.98 mg · 0.91 mg5%·5%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.13 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.39 mg · 0.11 mg3%·1%
  • Vitamin K0.82 µg · 0.38 µg1%·<1%
  • Riboflavin (B2)0.14 mg · 0.11 mg11%·8%
  • Pantothenic acid (B5)0.25 mg · 0.14 mg5%·3%
  • Folate42.6 µg · 48.3 µg11%·12%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline16.7 mg · 4.7 mg3%·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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