Raw wild rice vs Cooked wild rice
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
1 cup (160 g) · 23.6 g protein · 120 g carbs (4 g sugars) · 1.7 g fat
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
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.
- Manganese92% vs 20%
2.1 mg vs 0.46 mg
- Copper93% vs 22%
0.84 mg vs 0.2 mg
- Zinc87% vs 20%
9.5 mg vs 2.2 mg
- Magnesium67% vs 12%
283 mg vs 52.5 mg
- Niacin (B3)67% vs 13%
10.8 mg vs 2.1 mg
- Phosphorus55% vs 11%
693 mg vs 134 mg
- Protein47% vs 13%
23.6 g vs 6.5 g
- Carbohydrates44% vs 13%
120 g vs 35 g
- Pantothenic acid (B5)34% vs 5%
1.7 mg vs 0.25 mg
- Folate38% vs 11%
152 µg vs 42.6 µg
- Fiber35% vs 11%
9.9 g vs 3 g
- Vitamin B637% vs 13%
0.63 mg vs 0.22 mg
- Riboflavin (B2)32% vs 11%
0.42 mg vs 0.14 mg
- Iron17% vs 5%
3.1 mg vs 0.98 mg
- Potassium15% vs 4%
683 mg vs 166 mg
- Thiamin (B1)15% vs 7%
0.18 mg vs 0.085 mg
- Choline10% vs 3%
56 mg vs 16.7 mg
- Vitamin E9% vs 3%
1.3 mg vs 0.39 mg
- Selenium8% vs 2%
4.5 µg vs 1.3 µg
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.