Cooked wild rice vs Wild rice, raw
In short
Gram for gram, there are 3.6 times as many calories in wild rice, raw as in cooked wild rice (359 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in wild rice, raw: manganese (4.7×), zinc (4.4×), copper (4×), niacin (5.4×) and 9 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
12.8 g protein · 75.7 g carbs · 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 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.
- Manganese0.28 mg · 1.3 mg12%57%
- Zinc1.3 mg · 5.8 mg12%53%
- Copper0.12 mg · 0.49 mg13%54%
- Niacin (B3)1.3 mg · 6.9 mg8%43%
- Thiamin (B1)0.052 mg · 0.34 mg4%28%
- Phosphorus82 mg · 355 mg7%28%
- Carbohydrates21.3 g · 75.7 g8%28%
- Magnesium32 mg · 109 mg8%26%
- Protein4 g · 12.8 g8%26%
- Vitamin B60.14 mg · 0.39 mg8%23%
- Fiber1.8 g · 4.3 g6%15%
- Iron0.6 mg · 1.5 mg3%9%
- Potassium101 mg · 299 mg2%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.34 g · 1.7 g<1%·2%
- Sodiumlimit3 mg · 1 mg<1%·<1%
- Calcium3 mg · 8 mg<1%·1%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Wild rice, raw (Foundation 2710821). 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.