Wild Rice vs. Cream Cheese
Nutrition comparison of Cooked Wild Rice and Cream Cheese
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
cream cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and cream cheese:
- Both wild rice and cream cheese are high in calories.
- Cream cheese has 74% less carbohydrates than wild rice.
- Cream cheese has more beta-carotene than wild rice, however, wild rice contains more lutein + zeaxanthin than cream cheese.
- Cream cheese is an excellent source of Vitamin A and calcium.
- For omega-3 fatty acids, cream cheese has more dpa than wild rice.
- Wild rice has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Wild rice has signficantly more dietary fiber than cream cheese.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Cream Cheese (Cheese, cream) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and cream cheese are high in calories. Cream cheese has 247% more calories than wild rice - wild rice has 101 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, wild rice is heavier in protein, much heavier in carbs and much lighter in fat compared to cream cheese per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for cream cheese, 7:6:87 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Cream Cheese | |
|---|---|---|
| Protein | 15% | 7% |
| Carbohydrates | 82% | 6% |
| Fat | 3% | 87% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 74% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Wild rice has signficantly more dietary fiber than cream cheese - wild rice has 1.8g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Wild rice and cream cheese contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 54% more protein than wild rice - wild rice has 4g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and wild rice has 100% less saturated fat than cream cheese - wild rice has 0.05g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Wild rice has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and wild rice does not contain significant amounts.
cholesterol
Wild rice has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than wild rice - cream cheese has 308ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and cream cheese contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Wild rice and cream cheese contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Wild rice has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin, pantothenic acid and Vitamin B12.
| Wild Rice | Cream Cheese | |
|---|---|---|
| Thiamin | 0.052 MG | 0.023 MG |
| Riboflavin | 0.087 MG | 0.23 MG |
| Niacin | 1.287 MG | 0.091 MG |
| Pantothenic acid | 0.154 MG | 0.517 MG |
| Vitamin B6 | 0.135 MG | 0.056 MG |
| Folate | 26 UG | 9 UG |
| Vitamin B12 | ~ | 0.22 UG |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 31 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Wild rice has 445% more iron than cream cheese - wild rice has 0.6mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Wild rice and cream cheese contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and cream cheese has 132mg 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, cream cheese has more beta-carotene than wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than cream cheese per 100 grams.
| Wild Rice | Cream Cheese | |
|---|---|---|
| beta-carotene | 2 UG | 59 UG |
| lutein + zeaxanthin | 64 UG | 7 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more DPA than wild rice per 100 grams. Both wild rice and cream cheese contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Cream Cheese | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.131 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.02 G |
| Total | 0.095 G | 0.161 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Cream Cheese | |
|---|---|---|
| linoleic acid | 0.119 G | 1.212 G |
| other omega 6 | ~ | 0.036 G |
| Total | 0.119 G | 1.248 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: Wild Rice (Wild rice, cooked) and Cream Cheese (Cheese, cream) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Cream Cheese 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 cream cheese contain more calories in 100 grams?Both wild rice and cream cheese are high in calories. Cream cheese has 250% more calories than wild rice - wild rice has 101 calories in 100g and cream cheese has 350 calories.
Does wild rice or cream cheese have more carbohydrates?
By weight, cream cheese has 70% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does wild rice or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 31 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and cream cheese has 97mg of calcium.