Cooked wild rice vs Toasted rice bran bread
In short
For the same 100 calories you eat 99 g of cooked wild rice or 38 g of toasted rice bran bread. Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc (2.5×) and copper. More in toasted rice bran bread: selenium (15×), thiamin (4.2×), manganese (2.1×), niacin and 3 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
37.9 g · 3.7 g protein · 17.9 g carbs (1.9 g sugars) · 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 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium1% vs 21%
0.79 µg vs 11.8 µg
- Thiamin (B1)4% vs 18%
0.051 mg vs 0.22 mg
- Manganese12% vs 25%
0.28 mg vs 0.58 mg
- Niacin (B3)8% vs 16%
1.3 mg vs 2.5 mg
- Zinc12% vs 5%
1.3 mg vs 0.52 mg
- Copper13% vs 8%
0.12 mg vs 0.069 mg
- Iron3% vs 8%
0.59 mg vs 1.5 mg
- Folate6% vs 11%
25.7 µg vs 44.7 µg
- Sodiumlimit<1% vs 5%
3 mg vs 111 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 3.7 g8%·7%
- Total fat0.34 g · 1.9 g<1%·2%
- Saturated fatlimit0.049 g · 0.29 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.1 g · 17.9 g8%·7%
- Fiber1.8 g · 2 g6%·7%
- Potassium100 mg · 80.3 mg2%·2%
- Calcium3 mg · 28.4 mg<1%·2%
- Magnesium31.7 mg · 28.8 mg8%·7%
- Phosphorus81.2 mg · 65.9 mg6%·5%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.27 mg2%·2%
- Vitamin K0.5 µg · 0.42 µg<1%·<1%
- Riboflavin (B2)0.086 mg · 0.11 mg7%·9%
- Pantothenic acid (B5)0.15 mg · 0.098 mg3%·2%
- Vitamin B60.13 mg · 0.079 mg8%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.1 mg · 6 mg2%·1%
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Toasted rice bran bread (SR Legacy 175044). 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.