Cooked wild rice vs Rye flour
In short
For the same 100 calories you eat 99 g of cooked wild rice or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc (2×), niacin (3.8×) and vitamin B6 (2.9×). More in rye flour: manganese (2.2×), fiber (2.2×) and selenium (6×). 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
28.5 g · 2.4 g protein · 22 g carbs · 0.54 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.
- Manganese0.28 mg · 0.61 mg12%26%
- Fiber1.8 g · 3.9 g6%14%
- Selenium0.79 µg · 4.7 µg1%9%
- Zinc1.3 mg · 0.66 mg12%6%
- Niacin (B3)1.3 mg · 0.33 mg8%2%
- Vitamin B60.13 mg · 0.047 mg8%3%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 2.4 g8%·5%
- Total fat0.34 g · 0.54 g<1%·1%
- Carbohydrates21.1 g · 22 g8%·8%
- Sodiumlimit3 mg · 0 mg<1%·0%
- Potassium100 mg · 124 mg2%·3%
- Calcium3 mg · 9.2 mg<1%·1%
- Iron0.59 mg · 0.72 mg3%·4%
- Magnesium31.7 mg · 27.2 mg8%·6%
- Phosphorus81.2 mg · 79.9 mg6%·6%
- Copper0.12 mg · 0.096 mg13%·11%
- Thiamin (B1)0.051 mg · 0.062 mg4%·5%
- Riboflavin (B2)0.086 mg · 0.048 mg7%·4%
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.