White Rice vs. Wild Rice
Nutrition comparison of Cooked White Rice and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and wild rice:
- Both white rice and wild rice are high in calories.
- White rice has more thiamin, pantothenic acid and folate, however, wild rice contains more riboflavin and Vitamin B6.
- Wild rice has signficantly more dietary fiber than white rice.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and wild rice are high in calories. White rice has 29% more calories than wild rice - white rice has 130 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to wild rice for fat. White rice has a macronutrient ratio of 8:91:2 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Wild Rice | |
|---|---|---|
| Protein | 8% | 15% |
| Carbohydrates | 91% | 82% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice has 25% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Wild rice has signficantly more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Wild rice and white rice contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Wild rice has 68% more protein than white rice - white rice has 2.4g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both white rice and wild rice are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin A
Wild rice and white rice contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Wild rice and white rice contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Wild rice and white rice contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, pantothenic acid and folate, however, wild rice contains more riboflavin and Vitamin B6. Both white rice and wild rice contain significant amounts of niacin.
| White Rice | Wild Rice | |
|---|---|---|
| Thiamin | 0.167 MG | 0.052 MG |
| Riboflavin | 0.016 MG | 0.087 MG |
| Niacin | 1.835 MG | 1.287 MG |
| Pantothenic acid | 0.411 MG | 0.154 MG |
| Vitamin B6 | 0.05 MG | 0.135 MG |
| Folate | 58 UG | 26 UG |
Minerals
calcium
White rice and wild rice contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
White rice has 148% more iron than wild rice - white rice has 1.5mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Wild rice has 248% more potassium than white rice - white rice has 29mg of potassium per 100 grams and wild rice has 101mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.095 G |
| Total | 0.01 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, wild rice has more linoleic acid than white rice per 100 grams.
| White Rice | Wild Rice | |
|---|---|---|
| linoleic acid | 0.046 G | 0.119 G |
| Total | 0.046 G | 0.119 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Wild Rice (Wild rice, cooked) .
Cooked White Rice g
()
|
Daily Values (%) |
Cooked Wild Rice 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 white rice or wild rice contain more calories in 100 grams?Both white rice and wild rice are high in calories. White rice has 30% more calories than wild rice - white rice has 130 calories in 100g and wild rice has 101 calories.
Does white rice or wild rice have more carbohydrates?
By weight, wild rice has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and wild rice has 21.3g of carbohydrates.