Raw wild rice vs Wild rice, raw
In short
For the same 100 calories you eat 28 g of raw wild rice or 28 g of wild rice, raw. Both get most of their calories from carbohydrate.
More in raw wild rice: magnesium. More in wild rice, raw: thiamin (2.9×). 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
27.9 g · 3.6 g protein · 21.1 g carbs · 0.48 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 calories 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.
- Thiamin (B1)0.032 mg · 0.094 mg3%8%
- Magnesium49.6 mg · 30.3 mg12%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.1 g · 3.6 g8%·7%
- Total fat0.3 g · 0.48 g<1%·1%
- Carbohydrates21 g · 21.1 g8%·8%
- Fiber1.7 g · 1.2 g6%·4%
- Sodiumlimit2 mg · 0.28 mg<1%·<1%
- Potassium120 mg · 83.3 mg3%·2%
- Calcium5.9 mg · 2.2 mg<1%·<1%
- Iron0.55 mg · 0.43 mg3%·2%
- Phosphorus121 mg · 99 mg10%·8%
- Zinc1.7 mg · 1.6 mg15%·15%
- Copper0.15 mg · 0.14 mg16%·15%
- Manganese0.37 mg · 0.37 mg16%·16%
- Niacin (B3)1.9 mg · 1.9 mg12%·12%
- Vitamin B60.11 mg · 0.11 mg6%·6%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Raw wild rice (SR Legacy 169726), Wild rice, raw (Foundation 2710821). 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.