Cooked wild rice vs Wheat bread
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
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Selenium1% vs 19%
0.79 µg vs 10.5 µg
- Zinc12% vs 3%
1.3 mg vs 0.38 mg
- Thiamin (B1)4% vs 13%
0.051 mg vs 0.15 mg
- Sodiumlimit<1% vs 8%
3 mg vs 173 mg
- Copper13% vs 6%
0.12 mg vs 0.054 mg
- Vitamin B68% vs 2%
0.13 mg vs 0.041 mg
- Niacin (B3)8% vs 13%
1.3 mg vs 2 mg
- Manganese12% vs 16%
0.28 mg vs 0.37 mg
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.