Cooked wild rice vs Soup
In short
Gram for gram, there are 2.1 times as many calories in cooked wild rice as in soup (101 vs 49 in 100 g). Most of the calories in cooked wild rice come from carbohydrate.
More in cooked wild rice: zinc (2.6×), copper, carbohydrates (3.5×) and magnesium (2.5×). More in soup: sodium, vitamin K, vitamin C, vitamin A and vitamin B12. 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
3.5 g protein · 6.1 g carbs (1.3 g sugars) · 1.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Sodiumlimit<1% vs 11%
3 mg vs 247 mg
- Vitamin K<1% vs 9%
0.5 µg vs 10.3 µg
- Zinc12% vs 5%
1.3 mg vs 0.52 mg
- Copper13% vs 7%
0.12 mg vs 0.063 mg
- Vitamin C0% vs 6%
0 mg vs 5.2 mg
- Carbohydrates8% vs 2%
21.3 g vs 6.1 g
- Magnesium8% vs 3%
32 mg vs 13 mg
- Vitamin A0% vs 4%
0 µg vs 40 µg
- Vitamin B120% vs 4%
0 µg vs 0.1 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein4 g · 3.5 g8%·7%
- Total fat0.34 g · 1.3 g<1%·2%
- Saturated fatlimit0.049 g · 0.35 g<1%·2%
- Cholesterollimit0 mg · 7 mg0%·2%
- Fiber1.8 g · 1.8 g6%·6%
- Potassium101 mg · 169 mg2%·4%
- Calcium3 mg · 14 mg<1%·1%
- Iron0.6 mg · 0.66 mg3%·4%
- Phosphorus82 mg · 52 mg7%·4%
- Selenium0.8 µg · 2.2 µg1%·4%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.2 mg2%·1%
- Thiamin (B1)0.052 mg · 0.047 mg4%·4%
- Riboflavin (B2)0.087 mg · 0.041 mg7%·3%
- Niacin (B3)1.3 mg · 0.84 mg8%·5%
- Vitamin B60.14 mg · 0.1 mg8%·6%
- Folate26 µg · 33 µg7%·8%
- Choline10.2 mg · 13.9 mg2%·3%
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.