Cooked wild rice vs Unenriched white rice flour
In short
For the same 100 calories you eat 99 g of cooked wild rice or 28 g of unenriched white rice flour. Both get most of their calories from carbohydrate.
More in cooked wild rice: zinc (4×), vitamin B6 (9.2×), copper (2.1×), riboflavin and 6 more. 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
27.9 g · 1.9 g protein · 22.2 g carbs · 0.36 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 calories 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.
- Zinc1.3 mg · 0.33 mg12%3%
- Vitamin B60.13 mg · 0.014 mg8%1%
- Copper0.12 mg · 0.058 mg13%6%
- Riboflavin (B2)0.086 mg · 0 mg7%0%
- Magnesium31.7 mg · 6.4 mg8%2%
- Fiber1.8 g · 0.14 g6%<1%
- Niacin (B3)1.3 mg · 0.35 mg8%2%
- Folate25.7 µg · 4.5 µg6%1%
- Phosphorus81.2 mg · 26.2 mg6%2%
- Protein4 g · 1.9 g8%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.34 g · 0.36 g<1%·<1%
- Carbohydrates21.1 g · 22.2 g8%·8%
- Sodiumlimit3 mg · 1.4 mg<1%·<1%
- Potassium100 mg · 20.9 mg2%·<1%
- Calcium3 mg · 1.7 mg<1%·<1%
- Iron0.59 mg · 0.061 mg3%·<1%
- Manganese0.28 mg · 0.25 mg12%·11%
- Selenium0.79 µg · 1.5 µg1%·3%
- Thiamin (B1)0.051 mg · 0.025 mg4%·2%
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.