Wild Rice vs. Cucumber
Nutrition comparison of Cooked Wild Rice and Cucumber
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
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and cucumber:
- Cucumber has 4.8 times less carbohydrates than wild rice.
- Cucumber has more beta-carotene than wild rice, however, wild rice contains more lutein + zeaxanthin than cucumber.
- Wild rice has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and cucumber has 85% less calories than wild rice - cucumber has 15 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wild rice is similar to cucumber for protein, carbs and fat. Wild rice has a macronutrient ratio of 15:82:3 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Cucumber | |
|---|---|---|
| Protein | 15% | 15% |
| Carbohydrates | 82% | 80% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 4.8 times less carbohydrates than wild rice - cucumber has 3.6g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Wild rice has 260% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Cucumber and wild rice contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Wild rice has 514% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both cucumber and wild rice are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin C
Cucumber has more Vitamin C than wild rice - cucumber has 2.8mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Cucumber and wild rice contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Cucumber and wild rice contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Cucumber and wild rice contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Wild rice has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both wild rice and cucumber contain significant amounts of pantothenic acid.
| Wild Rice | Cucumber | |
|---|---|---|
| Thiamin | 0.052 MG | 0.027 MG |
| Riboflavin | 0.087 MG | 0.033 MG |
| Niacin | 1.287 MG | 0.098 MG |
| Pantothenic acid | 0.154 MG | 0.259 MG |
| Vitamin B6 | 0.135 MG | 0.04 MG |
| Folate | 26 UG | 7 UG |
Minerals
calcium
Cucumber has 433% more calcium than wild rice - cucumber has 16mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Cucumber and wild rice contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Cucumber has 46% more potassium than wild rice - cucumber has 147mg of potassium per 100 grams and wild rice has 101mg 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, cucumber has more beta-carotene than wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than cucumber per 100 grams.
| Wild Rice | Cucumber | |
|---|---|---|
| beta-carotene | 2 UG | 45 UG |
| lutein + zeaxanthin | 64 UG | 23 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Wild Rice | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.005 G |
| Total | 0.095 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, wild rice has more linoleic acid than cucumber per 100 grams.
| Wild Rice | Cucumber | |
|---|---|---|
| linoleic acid | 0.119 G | 0.028 G |
| Total | 0.119 G | 0.028 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 (%) |
Cucumber 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 cucumber or wild rice contain more calories in 100 grams?Wild rice is high in calories and cucumber has 90% less calories than wild rice - cucumber has 15 calories in 100g and wild rice has 101 calories.
Does cucumber or wild rice have more carbohydrates?
By weight, cucumber has 4.8 times fewer carbohydrates than wild rice - cucumber has 3.6g of carbs for 100g and wild rice has 21.3g of carbohydrates.