Cooked wild rice vs Wheat bread
In short
Gram for gram, there are 2.7 times as many calories in wheat bread as in cooked wild rice (274 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in wheat bread: selenium, manganese (3.6×), thiamin (7.9×), niacin (4.3×) and 10 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
10.7 g protein · 47.5 g carbs (5.7 g sugars) · 4.5 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.
- Selenium0.8 µg · 28.8 µg1%52%
- Manganese0.28 mg · 1 mg12%45%
- Thiamin (B1)0.052 mg · 0.41 mg4%34%
- Niacin (B3)1.3 mg · 5.6 mg8%35%
- Sodiumlimit3 mg · 473 mg<1%21%
- Folate26 µg · 99 µg7%25%
- Iron0.6 mg · 3.6 mg3%20%
- Protein4 g · 10.7 g8%21%
- Pantothenic acid (B5)0.15 mg · 0.82 mg3%16%
- Riboflavin (B2)0.087 mg · 0.25 mg7%19%
- Carbohydrates21.3 g · 47.5 g8%17%
- Calcium3 mg · 125 mg<1%10%
- Fiber1.8 g · 4 g6%14%
- Total fat0.34 g · 4.5 g<1%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit0.049 g · 0.7 g<1%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium101 mg · 141 mg2%·3%
- Magnesium32 mg · 41 mg8%·10%
- Phosphorus82 mg · 129 mg7%·10%
- Zinc1.3 mg · 1 mg12%·9%
- Copper0.12 mg · 0.15 mg13%·16%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.2 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.19 mg2%·1%
- Vitamin K0.5 µg · 4.9 µg<1%·4%
- Vitamin B60.14 mg · 0.11 mg8%·7%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.2 mg · 18.7 mg2%·3%
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Wheat bread (SR Legacy 172686). 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.