Cooked wild rice vs Unenriched white rice flour
In short
For the same 100 calories you eat 99 g of cooked wild rice or 27 g of unenriched white rice flour. Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc (6.1×), copper (3.4×), riboflavin (15×), folate and 4 more. More in unenriched white rice flour: selenium (5.2×). 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
27.3 g · 1.6 g protein · 21.9 g carbs (0.033 g sugars) · 0.39 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.
- Zinc12% vs 2%
1.3 mg vs 0.22 mg
- Copper13% vs 4%
0.12 mg vs 0.036 mg
- Riboflavin (B2)7% vs <1%
0.086 mg vs 0.006 mg
- Folate6% vs <1%
25.7 µg vs 1.1 µg
- Selenium1% vs 8%
0.79 µg vs 4.1 µg
- Magnesium8% vs 2%
31.7 mg vs 9.6 mg
- Protein8% vs 3%
4 g vs 1.6 g
- Phosphorus6% vs 2%
81.2 mg vs 26.8 mg
- Fiber6% vs 2%
1.8 g vs 0.66 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.34 g · 0.39 g<1%·<1%
- Saturated fatlimit0.049 g · 0.11 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.1 g · 21.9 g8%·8%
- Sodiumlimit3 mg · 0 mg<1%·0%
- Potassium100 mg · 20.8 mg2%·<1%
- Calcium3 mg · 2.7 mg<1%·<1%
- Iron0.59 mg · 0.096 mg3%·1%
- Manganese0.28 mg · 0.33 mg12%·14%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.03 mg2%·<1%
- Vitamin K0.5 µg · 0 µg<1%·0%
- Thiamin (B1)0.051 mg · 0.038 mg4%·3%
- Niacin (B3)1.3 mg · 0.71 mg8%·4%
- Pantothenic acid (B5)0.15 mg · 0.22 mg3%·4%
- Vitamin B60.13 mg · 0.12 mg8%·7%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.1 mg · 1.6 mg2%·<1%
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Unenriched white rice flour (SR Legacy 169714). 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.