Potato bread vs Cooked wild rice
In short
For the same 100 calories you eat 38 g of potato bread or 99 g of cooked wild rice. Both get most of their calories from carbohydrate.
More in potato bread: folate (2.2×), sodium, calcium, selenium (4.5×) and phosphorus. More in cooked wild rice: copper (3.4×), manganese (2.9×), zinc (2.5×), magnesium (3×) and niacin (2.7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
37.6 g · 4.7 g protein · 17.7 g carbs (3.5 g sugars) · 1.2 g fat
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 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.
- Copper4% vs 13%
0.035 mg vs 0.12 mg
- Manganese4% vs 12%
0.095 mg vs 0.28 mg
- Folate14% vs 6%
56 µg vs 25.7 µg
- Zinc5% vs 12%
0.54 mg vs 1.3 mg
- Sodiumlimit6% vs <1%
141 mg vs 3 mg
- Calcium5% vs <1%
70.7 mg vs 3 mg
- Selenium6% vs 1%
3.6 µg vs 0.79 µg
- Magnesium3% vs 8%
10.5 mg vs 31.7 mg
- Niacin (B3)3% vs 8%
0.47 mg vs 1.3 mg
- Phosphorus11% vs 6%
139 mg vs 81.2 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.7 g · 4 g9%·8%
- Total fat1.2 g · 0.34 g2%·<1%
- Saturated fatlimit0 g · 0.049 g0%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.7 g · 21.1 g6%·8%
- Fiber2.4 g · 1.8 g8%·6%
- Potassium270 mg · 100 mg6%·2%
- Iron0.85 mg · 0.59 mg5%·3%
- Vitamin A9 µg · 0 µg1%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0.038 µg · 0 µg<1%·0%
- Vitamin E0.18 mg · 0.24 mg1%·2%
- Vitamin K2.6 µg · 0.5 µg2%·<1%
- Thiamin (B1)0.071 mg · 0.051 mg6%·4%
- Riboflavin (B2)0.04 mg · 0.086 mg3%·7%
- Pantothenic acid (B5)0.31 mg · 0.15 mg6%·3%
- Vitamin B60.087 mg · 0.13 mg5%·8%
- Vitamin B120.056 µg · 0 µg2%·0%
- Choline6.9 mg · 10.1 mg1%·2%
From USDA FoodData Central: Potato bread (SR Legacy 167943), Cooked wild rice (SR Legacy 168897). 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.