Cooked wild rice vs Wheat bread

Cooked wild riceWheat bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 99 g of cooked wild rice or 36 g of wheat bread. Both get most of their calories from carbohydrate.

More in cooked wild rice: zinc (3.5×), copper (2.2×) and vitamin B6 (3.3×). More in wheat bread: selenium (13×), thiamin (2.9×), sodium, niacin and manganese. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice100 cal

99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat

Wheat bread100 cal

36.5 g · 3.9 g protein · 17.4 g carbs (2.1 g sugars) · 1.7 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.

0%12.5%25%
  • Selenium0.79 µg · 10.5 µg
    1%19%
  • Zinc1.3 mg · 0.38 mg
    12%3%
  • Thiamin (B1)0.051 mg · 0.15 mg
    4%13%
  • Sodiumlimit3 mg · 173 mg
    <1%8%
  • Copper0.12 mg · 0.054 mg
    13%6%
  • Vitamin B60.13 mg · 0.041 mg
    8%2%
  • Niacin (B3)1.3 mg · 2 mg
    8%13%
  • Manganese0.28 mg · 0.37 mg
    12%16%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein4 g · 3.9 g8%·8%
  • Total fat0.34 g · 1.7 g<1%·2%
  • Saturated fatlimit0.049 g · 0.25 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.1 g · 17.4 g8%·6%
  • Fiber1.8 g · 1.5 g6%·5%
  • Potassium100 mg · 51.5 mg2%·1%
  • Calcium3 mg · 45.6 mg<1%·4%
  • Iron0.59 mg · 1.3 mg3%·7%
  • Magnesium31.7 mg · 15 mg8%·4%
  • Phosphorus81.2 mg · 47.1 mg6%·4%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.073 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.24 mg · 0.069 mg2%·<1%
  • Vitamin K0.5 µg · 1.8 µg<1%·1%
  • Riboflavin (B2)0.086 mg · 0.092 mg7%·7%
  • Pantothenic acid (B5)0.15 mg · 0.3 mg3%·6%
  • Folate25.7 µg · 36.1 µg6%·9%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.1 mg · 6.8 mg2%·1%

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.

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