Raw wild rice vs Cooked wild rice

Raw wild riceCooked wild rice
Same weightSame caloriesOne serving

In short

One serving each: 571 calories in raw wild rice (1 cup, 160 g), 166 calories in cooked wild rice (1 cup, 164 g). Both get most of their calories from carbohydrate.

More in raw wild rice: manganese (4.6×), copper (4.2×), zinc (4.3×), magnesium (5.4×) and 15 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Raw wild rice571 cal

1 cup (160 g) · 23.6 g protein · 120 g carbs (4 g sugars) · 1.7 g fat

Cooked wild rice166 cal

1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%50%100%
  • Manganese2.1 mg · 0.46 mg
    92%20%
  • Copper0.84 mg · 0.2 mg
    93%22%
  • Zinc9.5 mg · 2.2 mg
    87%20%
  • Magnesium283 mg · 52.5 mg
    67%12%
  • Niacin (B3)10.8 mg · 2.1 mg
    67%13%
  • Phosphorus693 mg · 134 mg
    55%11%
  • Protein23.6 g · 6.5 g
    47%13%
  • Carbohydrates120 g · 35 g
    44%13%
  • Pantothenic acid (B5)1.7 mg · 0.25 mg
    34%5%
  • Folate152 µg · 42.6 µg
    38%11%
  • Fiber9.9 g · 3 g
    35%11%
  • Vitamin B60.63 mg · 0.22 mg
    37%13%
  • Riboflavin (B2)0.42 mg · 0.14 mg
    32%11%
  • Iron3.1 mg · 0.98 mg
    17%5%
  • Potassium683 mg · 166 mg
    15%4%
  • Thiamin (B1)0.18 mg · 0.085 mg
    15%7%
  • Choline56 mg · 16.7 mg
    10%3%
  • Vitamin E1.3 mg · 0.39 mg
    9%3%
  • Selenium4.5 µg · 1.3 µg
    8%2%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat1.7 g · 0.56 g2%·1%
  • Saturated fatlimit0.25 g · 0.08 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit11.2 mg · 4.9 mg<1%·<1%
  • Calcium33.6 mg · 4.9 mg3%·<1%
  • Vitamin A1.6 µg · 0 µg<1%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K3 µg · 0.82 µg3%·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.

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