Cooked wild rice vs Unenriched white rice flour
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
1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese20% vs 82%
0.46 mg vs 1.9 mg
- Selenium2% vs 43%
1.3 µg vs 23.9 µg
- Carbohydrates13% vs 46%
35 g vs 127 g
- Vitamin B613% vs 41%
0.22 mg vs 0.69 mg
- Pantothenic acid (B5)5% vs 26%
0.25 mg vs 1.3 mg
- Niacin (B3)13% vs 26%
2.1 mg vs 4.1 mg
- Thiamin (B1)7% vs 18%
0.085 mg vs 0.22 mg
- Folate11% vs 2%
42.6 µg vs 6.3 µg
- Zinc20% vs 11%
2.2 mg vs 1.3 mg
- Riboflavin (B2)11% vs 3%
0.14 mg vs 0.033 mg
- Protein13% vs 19%
6.5 g vs 9.4 g
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.