Comparing Nutrients in 100 calories Wild RiceVS Cooked Wild Rice

Weight per 100 calories

Wild Rice

28g

Cooked Wild Rice

99g

Wild Rice has 3.5 times more energy per 100g than Cooked Wild Rice. It has high energy density when compared to other foods. Cooked Wild Rice having average energy density.

Which food has more nutrients per 100 calories - Wild Rice or Cooked Wild Rice?

Macros Ratio

Protein Fat Carbs

Wild Rice

16%

81%

Cooked Wild Rice

15%

82%

100 kcal ▼

Macro Nutrients

Wild Ricevs Cooked Wild Rice

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

0.31%0.3g

Fat

0.35%0.34g

0.3 gvs0.34 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat

0.14%0.044g

Saturated Fat

0.15%0.049g

0.044 gvs0.049 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat

5.25%0.084g

Omega 3

5.88%0.094g

0.084 gvs0.094 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3

0.62%0.11g

Omega 6

0.69%0.12g

0.11 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

16%21g

Carbohydrate

16.3%21g

21 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate

0.97%0.7g

Sugars

1%0.72g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.7 gvs0.72 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars

Fructose

0.27%0.2g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose

Glucose

%0.2g

NA gvs0.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose

%0.19g

Sucrose

%0.33g

0.19 gvs0.33 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose

4.57%1.74g

Fiber

4.7%1.8g

1.74 gvs1.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber

7.37%4.13g

Protein

7.05%3.95g

4.13 gvs3.95 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Wild Ricevs Cooked Wild Rice

0.031%0.28μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.28 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

2.7%0.032mg

Vitamin B1

4.3%0.051mg

Thiamine

0.032 mgvs0.051 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

5.65%0.073mg

Vitamin B2

6.63%0.086mg

Riboflavin

0.073 mgvs0.086 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

11.8%1.9mg

Vitamin B3

7.96%1.27mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs1.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6%0.3mg

Vitamin B5

3.05%0.15mg

Pantothenic acid

0.3 mgvs0.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.42%0.11mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.11 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

6.65%26.6μg

Vitamin B9

6.44%25.7μg

Folates and Folic Acid

26.6 μgvs25.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

1.53%0.23mg

Vitamin E

1.6%0.24mg

Tocopherols and Tocotrienols

0.23 mgvs0.24 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E

0.44%0.53μg

Vitamin K

0.41%0.5μg

Phytomenadione or phylloquinone

0.53 μgvs0.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

Wild Ricevs Cooked Wild Rice

0.59%5.9mg

Calcium

0.3%2.97mg

5.9 mgvs2.97 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium

16.3%0.15mg

Copper

13.3%0.12mg

0.15 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride

6.86%0.55mg

Iron

7.43%0.59mg

0.55 mgvs0.59 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron

12%49.6mg

Magnesium

7.54%31.7mg

49.6 mgvs31.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium

16%0.37mg

Manganese

12%0.28mg

0.37 mgvs0.28 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum

17.3%121mg

Phosphorus

11.6%81mg

121 mgvs81 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus

3.5%120mg

Potassium

2.94%100mg

120 mgvs100 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium

1.43%0.78μg

Selenium

1.44%0.79μg

0.78 μgvs0.79 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium

0.13%1.96mg

Sodium

0.2%2.97mg

1.96 mgvs2.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium

15%1.67mg

Zinc

12%1.33mg

1.67 mgvs1.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc

0.059%2.17g

Water

1.98%73g

2.17 gvs73 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 100 calories of Wild Rice vs Cooked Wild Rice:

Raw Wild Rice has 1.5 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Wild Rice.
While Cooked Wild Rice contains 1.6 times more Vitamin B1 than Raw Wild Rice.
Both Raw Wild Rice and Cooked Wild Rice have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
Both Raw Wild Rice as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Wild Rice vs Cooked Wild Rice:

Raw Wild Rice has 1.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Zinc than Cooked Wild Rice.
While Cooked Wild Rice contains 33.7 times more Water than Raw Wild Rice.
Both Raw Wild Rice and Cooked Wild Rice have similar amounts of Iron, Potassium and Selenium per 100 kcal.
Both Raw Wild Rice as well as Cooked Wild Rice have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Wild Rice and Cooked Wild Rice have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
Both Raw Wild Rice as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Wild RiceVS Brown Rice FlourCooked Wild RiceVS Brown Rice Flour

Compare Foods

Comparing Nutrients in 100 calories Wild RiceVS Cooked Wild Rice

Weight per 100 calories

Which food has more nutrients per 100 calories - Wild Rice or Cooked Wild Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: