Cooked wild rice vs Wild rice, raw
In short
One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 359 calories in wild rice, raw (100 g). Both get most of their calories from carbohydrate.
More in wild rice, raw: manganese (2.8×), zinc (2.7×), copper (2.5×), niacin (3.3×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat
100 g · 12.8 g protein · 75.7 g carbs · 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 one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese20% vs 57%
0.46 mg vs 1.3 mg
- Zinc20% vs 53%
2.2 mg vs 5.8 mg
- Copper22% vs 54%
0.2 mg vs 0.49 mg
- Niacin (B3)13% vs 43%
2.1 mg vs 6.9 mg
- Thiamin (B1)7% vs 28%
0.085 mg vs 0.34 mg
- Phosphorus11% vs 28%
134 mg vs 355 mg
- Carbohydrates13% vs 28%
35 g vs 75.7 g
- Magnesium12% vs 26%
52.5 mg vs 109 mg
- Protein13% vs 26%
6.5 g vs 12.8 g
- Vitamin B613% vs 23%
0.22 mg vs 0.39 mg
- Fiber11% vs 15%
3 g vs 4.3 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat0.56 g · 1.7 g1%·2%
- Sodiumlimit4.9 mg · 1 mg<1%·<1%
- Potassium166 mg · 299 mg4%·6%
- Calcium4.9 mg · 8 mg<1%·1%
- Iron0.98 mg · 1.5 mg5%·9%
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.