Wild Rice vs. Big Mac
Nutrition comparison of Cooked Wild Rice and Big Mac
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
big mac
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and big mac:
- Both wild rice and big mac are high in calories.
- Big mac has more thiamin, riboflavin, niacin and Vitamin B12, however, wild rice contains more pantothenic acid and Vitamin B6.
- Big mac is a great source of protein.
- Big mac is an excellent source of calcium.
- Wild rice has signficantly less saturated fat than big mac.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Big Mac (McDONALD'S, BIG MAC) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and big mac are high in calories. Big mac has 154% more calories than wild rice - wild rice has 101 calories per 100 grams and big mac has 257 calories.
For macronutrient ratios, wild rice is much heavier in carbs, much lighter in fat and similar to big mac for protein. Wild rice has a macronutrient ratio of 15:82:3 and for big mac, 18:31:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Big Mac | |
|---|---|---|
| Protein | 15% | 18% |
| Carbohydrates | 82% | 31% |
| Fat | 3% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and big mac contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.
dietary fiber
Wild rice and big mac contain similar amounts of dietary fiber - wild rice has 1.8g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.
sugar
Wild rice and big mac contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and big mac has 4g of sugar.
Protein
protein
Big mac is a great source of protein and it has 196% more protein than wild rice - wild rice has 4g of protein per 100 grams and big mac has 11.8g of protein.
Fat
saturated fat
Wild rice has signficantly less saturated fat than big mac - wild rice has 0.05g of saturated fat per 100 grams and big mac has 3.8g of saturated fat.
cholesterol
Wild rice has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin C
Big mac and wild rice contain similar amounts of Vitamin C - big mac has 0.4mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Big mac has more Vitamin A than wild rice - big mac has 56.5ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and big mac contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Vitamin K
Wild rice and big mac contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Big mac has more thiamin, riboflavin, niacin and Vitamin B12, however, wild rice contains more pantothenic acid and Vitamin B6. Both wild rice and big mac contain significant amounts of folate.
| Wild Rice | Big Mac | |
|---|---|---|
| Thiamin | 0.052 MG | 0.176 MG |
| Riboflavin | 0.087 MG | 0.209 MG |
| Niacin | 1.287 MG | 3.384 MG |
| Pantothenic acid | 0.154 MG | ~ |
| Vitamin B6 | 0.135 MG | ~ |
| Folate | 26 UG | 46 UG |
| Vitamin B12 | ~ | 0.88 UG |
Minerals
calcium
Big mac is an excellent source of calcium and it has 37 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and big mac has 116mg of calcium.
iron
Big mac has 233% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and big mac has 2mg of iron.
potassium
Big mac has 79% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and big mac has 181mg of potassium.
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 (%) |
Big Mac g
()
|
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|---|---|---|---|---|---|---|---|
| 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 big mac contain more calories in 100 grams?Both wild rice and big mac are high in calories. Big mac has 150% more calories than wild rice - wild rice has 101 calories in 100g and big mac has 257 calories.
Does wild rice or big mac have more carbohydrates?
By weight, wild rice and big mac contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and big mac has 20.1g of carbohydrates.
Does wild rice or big mac contain more calcium?
Big mac is a rich source of calcium and it has 37 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and big mac has 116mg of calcium.