Cooked wild rice vs Soup

Cooked wild riceSoup
Same weightSame caloriesOne serving

In short

One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 120 calories in soup (1 cup, 245 g). Most of the calories in cooked wild rice come from carbohydrate.

More in cooked wild rice: zinc, carbohydrates (2.3×), magnesium and copper. More in soup: sodium, vitamin K, vitamin C, vitamin A and 7 more. 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

Soup120 cal

1 cup (245 g) · 8.6 g protein · 14.9 g carbs (3.2 g sugars) · 3.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Sodiumlimit4.9 mg · 605 mg
    <1%26%
  • Vitamin K0.82 µg · 25.2 µg
    1%21%
  • Vitamin C0 mg · 12.7 mg
    0%14%
  • Vitamin A0 µg · 98 µg
    0%11%
  • Vitamin B120 µg · 0.24 µg
    0%10%
  • Folate42.6 µg · 80.8 µg
    11%20%
  • Zinc2.2 mg · 1.3 mg
    20%12%
  • Selenium1.3 µg · 5.4 µg
    2%10%
  • Carbohydrates35 g · 14.9 g
    13%5%
  • Cholesterollimit0 mg · 17.1 mg
    0%6%
  • Potassium166 mg · 414 mg
    4%9%
  • Fiber3 g · 4.4 g
    11%16%
  • Magnesium52.5 mg · 31.9 mg
    12%8%
  • Copper0.2 mg · 0.15 mg
    22%17%
  • Protein6.5 g · 8.6 g
    13%17%

Show as: bars · dots

Where they are alike

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

  • Total fat0.56 g · 3.2 g1%·4%
  • Saturated fatlimit0.08 g · 0.86 g<1%·4%
  • Calcium4.9 mg · 34.3 mg<1%·3%
  • Iron0.98 mg · 1.6 mg5%·9%
  • Phosphorus134 mg · 127 mg11%·10%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.39 mg · 0.49 mg3%·3%
  • Thiamin (B1)0.085 mg · 0.12 mg7%·10%
  • Riboflavin (B2)0.14 mg · 0.1 mg11%·8%
  • Niacin (B3)2.1 mg · 2.1 mg13%·13%
  • Vitamin B60.22 mg · 0.25 mg13%·15%
  • Choline16.7 mg · 34.1 mg3%·6%

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.

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