Cooked wild rice vs Wild rice, raw
In short
For the same 100 calories you eat 99 g of cooked wild rice or 28 g of wild rice, raw. Both get most of their calories from carbohydrate.
More in wild rice, raw: niacin. 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
27.9 g · 3.6 g protein · 21.1 g carbs · 0.48 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.
- Niacin (B3)8% vs 12%
1.3 mg vs 1.9 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 3.6 g8%·7%
- Total fat0.34 g · 0.48 g<1%·1%
- Carbohydrates21.1 g · 21.1 g8%·8%
- Fiber1.8 g · 1.2 g6%·4%
- Sodiumlimit3 mg · 0.28 mg<1%·<1%
- Potassium100 mg · 83.3 mg2%·2%
- Calcium3 mg · 2.2 mg<1%·<1%
- Iron0.59 mg · 0.43 mg3%·2%
- Magnesium31.7 mg · 30.3 mg8%·7%
- Phosphorus81.2 mg · 99 mg6%·8%
- Zinc1.3 mg · 1.6 mg12%·15%
- Copper0.12 mg · 0.14 mg13%·15%
- Manganese0.28 mg · 0.37 mg12%·16%
- Thiamin (B1)0.051 mg · 0.094 mg4%·8%
- Vitamin B60.13 mg · 0.11 mg8%·6%
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.