Lets compare vitamin content per 7 ounces of Wild Rice vs Cooked Wild Rice:
Raw Wild Rice has 2.2 times more Vitamin B1, 3 times more Vitamin B2, 5.2 times more Vitamin B3, 6.9 times more Vitamin B5, 2.9 times more Vitamin B6, 3.7 times more Vitamin B9, 3.4 times more Vitamin E and 3.8 times more Vitamin K than Cooked Wild Rice.
Both Raw Wild Rice as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Wild Rice vs Cooked Wild Rice:
Raw Wild Rice has 7 times more Calcium, 4.3 times more Copper, 3.3 times more Iron, 5.5 times more Magnesium, 4.7 times more Manganese, 5.3 times more Phosphorus, 4.2 times more Potassium, 3.5 times more Selenium and 4.4 times more Zinc than Cooked Wild Rice.
While Cooked Wild Rice contains 9.5 times more Water than Raw Wild Rice.
Comparison of macro-nutrients per 7 ounces:
Raw Wild Rice has 3.5 times more Energy, 3.2 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6, 3.5 times more Carbohydrate, 3.4 times more Sugars, 3.4 times more Fiber and 3.7 times more Protein than Cooked Wild Rice.
Both Raw Wild Rice as well as Cooked Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.