Wild Rice vs. Avocado
Nutrition comparison of Cooked Wild Rice and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and avocado:
- Both wild rice and avocado are high in calories.
- Avocado has 60% less carbohydrates than wild rice.
- Avocado has more pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than wild rice.
- Avocado is an excellent source of dietary fiber and potassium.
- Wild rice has 42.3 times less saturated fat than avocado.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and avocado are high in calories. Avocado has 65% more calories than wild rice - wild rice has 101 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, wild rice is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Avocado | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 82% | 19% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 60% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 278% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Wild rice and avocado contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Wild rice has 104% more protein than avocado - wild rice has 4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Wild rice has 42.3 times less saturated fat than avocado - wild rice has 0.05g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than wild rice - avocado has 8.8mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than wild rice - avocado has 7ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Avocado has 721% more Vitamin E than wild rice - wild rice has 0.24mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 41 times more Vitamin K than wild rice - wild rice has 0.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more pantothenic acid, Vitamin B6 and folate. Both wild rice and avocado contain significant amounts of thiamin, riboflavin and niacin.
| Wild Rice | Avocado | |
|---|---|---|
| Thiamin | 0.052 MG | 0.075 MG |
| Riboflavin | 0.087 MG | 0.143 MG |
| Niacin | 1.287 MG | 1.912 MG |
| Pantothenic acid | 0.154 MG | 1.463 MG |
| Vitamin B6 | 0.135 MG | 0.287 MG |
| Folate | 26 UG | 89 UG |
Minerals
calcium
Avocado has 333% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Wild rice and avocado contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 402% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Wild Rice | Avocado | |
|---|---|---|
| beta-carotene | 2 UG | 63 UG |
| lutein + zeaxanthin | 64 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and avocado contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.125 G |
| Total | 0.095 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Avocado | |
|---|---|---|
| linoleic acid | 0.119 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.119 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Wild Rice g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or avocado contain more calories in 100 grams?Both wild rice and avocado are high in calories. Avocado has 70% more calories than wild rice - wild rice has 101 calories in 100g and avocado has 167 calories.
Does wild rice or avocado have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does wild rice or avocado contain more potassium?
Avocado is a rich source of potassium and it has 400% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and avocado has 507mg of potassium.