Wild Rice vs. Fries

Nutrition comparison of Cooked Wild Rice and Fries


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 fries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wild rice and fries:

  • Both wild rice and fries are high in calories.
  • Fry has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Fry is an excellent source of dietary fiber and potassium.
  • Wild rice has 46.6 times less saturated fat than fry.
Detailed nutritional comparison of wild rice and fries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.


Image of Wild Rice src
Image of Fries src

Calories and Carbs

calories

Both wild rice and fries are high in calories. Fry has 209% more calories than wild rice - wild rice has 101 calories per 100 grams and fry has 312 calories.

For macronutrient ratios, wild rice is heavier in protein, much heavier in carbs and much lighter in fat compared to fries per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Fries
Protein 15% 4%
Carbohydrates 82% 53%
Fat 3% 43%
Alcohol ~ ~

carbohydrates

Fry is high in carbohydrates and wild rice has 49% less carbohydrates than fry - wild rice has 21.3g of total carbs per 100 grams and fry has 41.4g of carbohydrates.

dietary fiber

Fry is an excellent source of dietary fiber and it has 111% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.

sugar

Wild rice and fries contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and fry has 0.3g of sugar.

Protein

protein

Wild rice and fries contain similar amounts of protein - wild rice has 4g of protein per 100 grams and fry has 3.4g of protein.

Fat

saturated fat

Wild rice has 46.6 times less saturated fat than fry - wild rice has 0.05g of saturated fat per 100 grams and fry has 2.3g of saturated fat.

trans fat

Both fries and wild rice are low in trans fat - fry has 0.06g of trans fat per 100 grams and wild rice does not contain significant amounts.

Vitamins

Vitamin C

Fry has more Vitamin C than wild rice - fry has 4.7mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.

Vitamin A

Wild rice and fries contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and fry does not contain significant amounts.

Vitamin E

Fry has 596% more Vitamin E than wild rice - wild rice has 0.24mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.

Vitamin K

Wild rice and fries contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.

The B Vitamins

Fry has more thiamin, niacin, pantothenic acid and Vitamin B6. Both wild rice and fries contain significant amounts of riboflavin and folate.

Wild Rice Fries
Thiamin 0.052 MG 0.17 MG
Riboflavin 0.087 MG 0.039 MG
Niacin 1.287 MG 3.004 MG
Pantothenic acid 0.154 MG 0.58 MG
Vitamin B6 0.135 MG 0.372 MG
Folate 26 UG 30 UG

Minerals

calcium

Fry has 500% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and fry has 18mg of calcium.

iron

Wild rice and fries contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and fry has 0.81mg of iron.

potassium

Fry is an excellent source of potassium and it has 473% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and fry has 579mg 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 Fries
beta-carotene 2 UG ~
lutein + zeaxanthin 64 UG 27 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than wild rice per 100 grams.

Wild Rice Fries
alpha linoleic acid 0.095 G 0.436 G
Total 0.095 G 0.436 G

omega 6s

Comparing omega-6 fatty acids, fry has more linoleic acid than wild rice per 100 grams.

Wild Rice Fries
linoleic acid 0.119 G 4.948 G
other omega 6 ~ 0.029 G
Total 0.119 G 4.977 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wild Rice or Fries .

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Fries (Fast foods, potato, french fried in vegetable oil) .

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FAQ

Does wild rice or fries contain more calories in 100 grams?
Both wild rice and fries are high in calories. Fry has 210% more calories than wild rice - wild rice has 101 calories in 100g and fry has 312 calories.

Does wild rice or fries have more carbohydrates?
By weight, fry is high in carbohydrates and wild rice has 50% fewer carbohydrates than fry - wild rice has 21.3g of carbs for 100g and fry has 41.4g of carbohydrates.

Does wild rice or fries contain more potassium?
Fry is a rich source of potassium and it has 470% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and fry has 579mg of potassium.