Raw wild rice vs Wild rice, raw
In short
Gram for gram, the calories are about the same: 357 in 100 g of raw wild rice, 359 of wild rice, raw. Both get most of their calories from carbohydrate.
More in raw wild rice: magnesium, fiber, phosphorus and copper. More in wild rice, raw: thiamin (2.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
14.7 g protein · 74.9 g carbs (2.5 g sugars) · 1.1 g fat
12.8 g protein · 75.7 g carbs · 1.7 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Thiamin (B1)10% vs 28%
0.12 mg vs 0.34 mg
- Magnesium42% vs 26%
177 mg vs 109 mg
- Fiber22% vs 15%
6.2 g vs 4.3 g
- Phosphorus35% vs 28%
433 mg vs 355 mg
- Copper58% vs 54%
0.52 mg vs 0.49 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein14.7 g · 12.8 g29%·26%
- Total fat1.1 g · 1.7 g1%·2%
- Carbohydrates74.9 g · 75.7 g27%·28%
- Sodiumlimit7 mg · 1 mg<1%·<1%
- Potassium427 mg · 299 mg9%·6%
- Calcium21 mg · 8 mg2%·1%
- Iron2 mg · 1.5 mg11%·9%
- Zinc6 mg · 5.8 mg54%·53%
- Manganese1.3 mg · 1.3 mg58%·57%
- Niacin (B3)6.7 mg · 6.9 mg42%·43%
- Vitamin B60.39 mg · 0.39 mg23%·23%
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.