Cooked wild rice vs Soup
In short
For the same 100 calories you eat 99 g of cooked wild rice or 204 g of soup. Most of the calories in cooked wild rice come from carbohydrate.
More in soup: sodium, vitamin K, vitamin C, folate (2.6×) and 9 more. 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
204 g · 7.2 g protein · 12.4 g carbs (2.7 g sugars) · 2.7 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.
- Sodiumlimit3 mg · 504 mg<1%22%
- Vitamin K0.5 µg · 21 µg<1%18%
- Vitamin C0 mg · 10.6 mg0%12%
- Folate25.7 µg · 67.3 µg6%17%
- Vitamin A0 µg · 81.6 µg0%9%
- Vitamin B120 µg · 0.2 µg0%9%
- Fiber1.8 g · 3.7 g6%13%
- Selenium0.79 µg · 4.5 µg1%8%
- Protein4 g · 7.2 g8%14%
- Potassium100 mg · 345 mg2%7%
- Cholesterollimit0 mg · 14.3 mg0%5%
- Vitamin B60.13 mg · 0.21 mg8%12%
- Iron0.59 mg · 1.3 mg3%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.34 g · 2.7 g<1%·3%
- Saturated fatlimit0.049 g · 0.72 g<1%·4%
- Carbohydrates21.1 g · 12.4 g8%·5%
- Calcium3 mg · 28.6 mg<1%·2%
- Magnesium31.7 mg · 26.5 mg8%·6%
- Phosphorus81.2 mg · 106 mg6%·8%
- Zinc1.3 mg · 1.1 mg12%·10%
- Copper0.12 mg · 0.13 mg13%·14%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.41 mg2%·3%
- Thiamin (B1)0.051 mg · 0.096 mg4%·8%
- Riboflavin (B2)0.086 mg · 0.084 mg7%·6%
- Niacin (B3)1.3 mg · 1.7 mg8%·11%
- Choline10.1 mg · 28.4 mg2%·5%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Soup (Survey (FNDDS) 2709144). 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.