Cooked wild rice vs Unenriched white rice flour
In short
Gram for gram, there are 3.6 times as many calories in unenriched white rice flour as in cooked wild rice (366 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in cooked wild rice: folate (6.5×), riboflavin (4.1×) and zinc. More in unenriched white rice flour: manganese (4.3×), selenium (19×), carbohydrates (3.8×), vitamin B6 (3.2×) and 3 more. 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
6 g protein · 80.1 g carbs (0.12 g sugars) · 1.4 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.
- Manganese12% vs 52%
0.28 mg vs 1.2 mg
- Selenium1% vs 27%
0.8 µg vs 15.1 µg
- Carbohydrates8% vs 29%
21.3 g vs 80.1 g
- Vitamin B68% vs 26%
0.14 mg vs 0.44 mg
- Pantothenic acid (B5)3% vs 16%
0.15 mg vs 0.82 mg
- Niacin (B3)8% vs 16%
1.3 mg vs 2.6 mg
- Thiamin (B1)4% vs 12%
0.052 mg vs 0.14 mg
- Folate7% vs 1%
26 µg vs 4 µg
- Riboflavin (B2)7% vs 2%
0.087 mg vs 0.021 mg
- Zinc12% vs 7%
1.3 mg vs 0.8 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein4 g · 6 g8%·12%
- Total fat0.34 g · 1.4 g<1%·2%
- Saturated fatlimit0.049 g · 0.39 g<1%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber1.8 g · 2.4 g6%·9%
- Sodiumlimit3 mg · 0 mg<1%·0%
- Potassium101 mg · 76 mg2%·2%
- Calcium3 mg · 10 mg<1%·1%
- Iron0.6 mg · 0.35 mg3%·2%
- Magnesium32 mg · 35 mg8%·8%
- Phosphorus82 mg · 98 mg7%·8%
- Copper0.12 mg · 0.13 mg13%·14%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.11 mg2%·1%
- Vitamin K0.5 µg · 0 µg<1%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.2 mg · 5.8 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.