Cooked wild rice vs Unenriched white rice flour

Cooked wild riceUnenriched white rice flour
Same weightSame caloriesOne serving

In short

One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 578 calories in unenriched white rice flour (1 cup, 158 g). Both get most of their calories from carbohydrate.

More in cooked wild rice: folate (6.7×), zinc and riboflavin (4.3×). More in unenriched white rice flour: manganese (4.1×), selenium (18×), carbohydrates (3.6×), vitamin B6 (3.1×) and 4 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

Unenriched white rice flour578 cal

1 cup (158 g) · 9.4 g protein · 127 g carbs (0.19 g sugars) · 2.2 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%50%100%
  • Manganese0.46 mg · 1.9 mg
    20%82%
  • Selenium1.3 µg · 23.9 µg
    2%43%
  • Carbohydrates35 g · 127 g
    13%46%
  • Vitamin B60.22 mg · 0.69 mg
    13%41%
  • Pantothenic acid (B5)0.25 mg · 1.3 mg
    5%26%
  • Niacin (B3)2.1 mg · 4.1 mg
    13%26%
  • Thiamin (B1)0.085 mg · 0.22 mg
    7%18%
  • Folate42.6 µg · 6.3 µg
    11%2%
  • Zinc2.2 mg · 1.3 mg
    20%11%
  • Riboflavin (B2)0.14 mg · 0.033 mg
    11%3%
  • Protein6.5 g · 9.4 g
    13%19%

Show as: bars · dots

Where they are alike

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

  • Total fat0.56 g · 2.2 g1%·3%
  • Saturated fatlimit0.08 g · 0.61 g<1%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Fiber3 g · 3.8 g11%·14%
  • Sodiumlimit4.9 mg · 0 mg<1%·0%
  • Potassium166 mg · 120 mg4%·3%
  • Calcium4.9 mg · 15.8 mg<1%·1%
  • Iron0.98 mg · 0.55 mg5%·3%
  • Magnesium52.5 mg · 55.3 mg12%·13%
  • Phosphorus134 mg · 155 mg11%·12%
  • Copper0.2 mg · 0.21 mg22%·23%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.39 mg · 0.17 mg3%·1%
  • Vitamin K0.82 µg · 0 µg1%·0%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline16.7 mg · 9.2 mg3%·2%

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.

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