Cooked wild rice vs Unenriched white rice flour
In short
One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 359 calories in unenriched white rice flour (100 g). Both get most of their calories from carbohydrate.
More in cooked wild rice: riboflavin, vitamin B6 (4.3×), zinc, fiber (5.9×) and 4 more. More in unenriched white rice flour: manganese, carbohydrates (2.3×) and selenium (4×). 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
100 g · 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 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.
- Manganese0.46 mg · 0.89 mg20%39%
- Carbohydrates35 g · 79.8 g13%29%
- Riboflavin (B2)0.14 mg · 0 mg11%0%
- Vitamin B60.22 mg · 0.052 mg13%3%
- Zinc2.2 mg · 1.2 mg20%11%
- Fiber3 g · 0.5 g11%2%
- Selenium1.3 µg · 5.3 µg2%10%
- Magnesium52.5 mg · 22.9 mg12%5%
- Folate42.6 µg · 16 µg11%4%
- Niacin (B3)2.1 mg · 1.3 mg13%8%
- Iron0.98 mg · 0.22 mg5%1%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein6.5 g · 6.9 g13%·14%
- Total fat0.56 g · 1.3 g1%·2%
- Sodiumlimit4.9 mg · 5 mg<1%·<1%
- Potassium166 mg · 75 mg4%·2%
- Calcium4.9 mg · 6 mg<1%·<1%
- Phosphorus134 mg · 94 mg11%·8%
- Copper0.2 mg · 0.21 mg22%·23%
- Thiamin (B1)0.085 mg · 0.09 mg7%·8%
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.