Cooked wild rice vs Rye flour
In short
One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 351 calories in rye flour (100 g). Both get most of their calories from carbohydrate.
More in cooked wild rice: niacin. More in rye flour: manganese (4.6×), fiber (4.6×), selenium (13×), copper and 6 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat
100 g · 8.4 g protein · 77.2 g carbs · 1.9 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.
- Manganese20% vs 93%
0.46 mg vs 2.1 mg
- Fiber11% vs 49%
3 g vs 13.7 g
- Selenium2% vs 30%
1.3 µg vs 16.6 µg
- Copper22% vs 38%
0.2 mg vs 0.34 mg
- Carbohydrates13% vs 28%
35 g vs 77.2 g
- Phosphorus11% vs 22%
134 mg vs 280 mg
- Thiamin (B1)7% vs 18%
0.085 mg vs 0.22 mg
- Magnesium12% vs 23%
52.5 mg vs 95.4 mg
- Iron5% vs 14%
0.98 mg vs 2.5 mg
- Niacin (B3)13% vs 7%
2.1 mg vs 1.2 mg
- Potassium4% vs 9%
166 mg vs 434 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein6.5 g · 8.4 g13%·17%
- Total fat0.56 g · 1.9 g1%·2%
- Sodiumlimit4.9 mg · 0 mg<1%·0%
- Calcium4.9 mg · 32.2 mg<1%·2%
- Zinc2.2 mg · 2.3 mg20%·21%
- Riboflavin (B2)0.14 mg · 0.17 mg11%·13%
- Vitamin B60.22 mg · 0.16 mg13%·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.