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 (359 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in cooked wild rice: riboflavin, vitamin B6 (2.6×) and fiber (3.6×). More in unenriched white rice flour: manganese (3.2×), carbohydrates (3.7×), copper, selenium (6.6×) and protein. 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
6.9 g protein · 79.8 g carbs · 1.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Manganese0.28 mg · 0.89 mg12%39%
- Carbohydrates21.3 g · 79.8 g8%29%
- Copper0.12 mg · 0.21 mg13%23%
- Selenium0.8 µg · 5.3 µg1%10%
- Riboflavin (B2)0.087 mg · 0 mg7%0%
- Protein4 g · 6.9 g8%14%
- Vitamin B60.14 mg · 0.052 mg8%3%
- Fiber1.8 g · 0.5 g6%2%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.34 g · 1.3 g<1%·2%
- Sodiumlimit3 mg · 5 mg<1%·<1%
- Potassium101 mg · 75 mg2%·2%
- Calcium3 mg · 6 mg<1%·<1%
- Iron0.6 mg · 0.22 mg3%·1%
- Magnesium32 mg · 22.9 mg8%·5%
- Phosphorus82 mg · 94 mg7%·8%
- Zinc1.3 mg · 1.2 mg12%·11%
- Thiamin (B1)0.052 mg · 0.09 mg4%·8%
- Niacin (B3)1.3 mg · 1.3 mg8%·8%
- Folate26 µg · 16 µg7%·4%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), vitamin B12, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Unenriched white rice flour (Foundation 790214). 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.