Raw wild rice vs Cooked wild rice

Raw wild riceCooked wild rice
Same weightSame caloriesOne serving

In short

Gram for gram, there are 3.5 times as many calories in raw wild rice as in cooked wild rice (357 vs 101 in 100 g). Both get most of their calories from carbohydrate.

More in raw wild rice: manganese (4.7×), copper (4.3×), zinc (4.4×), magnesium (5.5×) and 13 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Raw wild rice357 cal

14.7 g protein · 74.9 g carbs (2.5 g sugars) · 1.1 g fat

Cooked wild rice101 cal

4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 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.

0%37.5%75%
  • Manganese1.3 mg · 0.28 mg
    58%12%
  • Copper0.52 mg · 0.12 mg
    58%13%
  • Zinc6 mg · 1.3 mg
    54%12%
  • Magnesium177 mg · 32 mg
    42%8%
  • Niacin (B3)6.7 mg · 1.3 mg
    42%8%
  • Phosphorus433 mg · 82 mg
    35%7%
  • Protein14.7 g · 4 g
    29%8%
  • Carbohydrates74.9 g · 21.3 g
    27%8%
  • Pantothenic acid (B5)1.1 mg · 0.15 mg
    21%3%
  • Folate95 µg · 26 µg
    24%7%
  • Fiber6.2 g · 1.8 g
    22%6%
  • Vitamin B60.39 mg · 0.14 mg
    23%8%
  • Riboflavin (B2)0.26 mg · 0.087 mg
    20%7%
  • Iron2 mg · 0.6 mg
    11%3%
  • Potassium427 mg · 101 mg
    9%2%
  • Thiamin (B1)0.12 mg · 0.052 mg
    10%4%
  • Choline35 mg · 10.2 mg
    6%2%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Total fat1.1 g · 0.34 g1%·<1%
  • Saturated fatlimit0.16 g · 0.049 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit7 mg · 3 mg<1%·<1%
  • Calcium21 mg · 3 mg2%·<1%
  • Selenium2.8 µg · 0.8 µg5%·1%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.82 mg · 0.24 mg5%·2%
  • Vitamin K1.9 µg · 0.5 µg2%·<1%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Raw wild rice (SR Legacy 169726), 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.

vs
Compare Raw wild rice withWild rice, raw