Raw wild rice vs Cooked wild rice
In short
For the same 100 calories you eat 28 g of raw wild rice or 99 g of cooked wild rice. Both get most of their calories from carbohydrate.
More in raw wild rice: magnesium and manganese. Everything else is within 4% of a day's needs.
Calories, and where they come from
28 g · 4.1 g protein · 21 g carbs (0.7 g sugars) · 0.3 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.
- Magnesium12% vs 8%
49.6 mg vs 31.7 mg
- Manganese16% vs 12%
0.37 mg vs 0.28 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.1 g · 4 g8%·8%
- Total fat0.3 g · 0.34 g<1%·<1%
- Saturated fatlimit0.044 g · 0.049 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21 g · 21.1 g8%·8%
- Fiber1.7 g · 1.8 g6%·6%
- Sodiumlimit2 mg · 3 mg<1%·<1%
- Potassium120 mg · 100 mg3%·2%
- Calcium5.9 mg · 3 mg<1%·<1%
- Iron0.55 mg · 0.59 mg3%·3%
- Phosphorus121 mg · 81.2 mg10%·6%
- Zinc1.7 mg · 1.3 mg15%·12%
- Copper0.15 mg · 0.12 mg16%·13%
- Selenium0.78 µg · 0.79 µg1%·1%
- Vitamin A0.28 µg · 0 µg<1%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.23 mg · 0.24 mg2%·2%
- Vitamin K0.53 µg · 0.5 µg<1%·<1%
- Thiamin (B1)0.032 mg · 0.051 mg3%·4%
- Riboflavin (B2)0.073 mg · 0.086 mg6%·7%
- Niacin (B3)1.9 mg · 1.3 mg12%·8%
- Pantothenic acid (B5)0.3 mg · 0.15 mg6%·3%
- Vitamin B60.11 mg · 0.13 mg6%·8%
- Folate26.6 µg · 25.7 µg7%·6%
- Vitamin B120 µg · 0 µg0%·0%
- Choline9.8 mg · 10.1 mg2%·2%
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.