Cooked wild rice vs Rye flour
In short
Gram for gram, there are 3.5 times as many calories in rye flour as in cooked wild rice (351 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in rye flour: manganese (7.5×), fiber (7.6×), selenium, copper (2.8×) and 9 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
8.4 g protein · 77.2 g carbs · 1.9 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.
- Manganese0.28 mg · 2.1 mg12%93%
- Fiber1.8 g · 13.7 g6%49%
- Selenium0.8 µg · 16.6 µg1%30%
- Copper0.12 mg · 0.34 mg13%38%
- Carbohydrates21.3 g · 77.2 g8%28%
- Phosphorus82 mg · 280 mg7%22%
- Magnesium32 mg · 95.4 mg8%23%
- Thiamin (B1)0.052 mg · 0.22 mg4%18%
- Iron0.6 mg · 2.5 mg3%14%
- Zinc1.3 mg · 2.3 mg12%21%
- Protein4 g · 8.4 g8%17%
- Potassium101 mg · 434 mg2%9%
- Riboflavin (B2)0.087 mg · 0.17 mg7%13%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.34 g · 1.9 g<1%·2%
- Sodiumlimit3 mg · 0 mg<1%·0%
- Calcium3 mg · 32.2 mg<1%·2%
- Niacin (B3)1.3 mg · 1.2 mg8%·7%
- Vitamin B60.14 mg · 0.16 mg8%·10%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Rye flour (Foundation 2512375). 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.