Wild Rice vs. Greek Yogurt

Nutrition comparison of Cooked Wild Rice and Greek Yogurt

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

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

  • Greek yogurt has 4.4 times less carbohydrates than wild rice.
  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, wild rice contains more niacin, Vitamin B6 and folate.
  • Greek yogurt has signficantly more Vitamin A than wild rice.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Wild rice has 24.1 times less saturated fat than greek yogurt.
  • Wild rice has signficantly more dietary fiber than greek yogurt.
Detailed nutritional comparison of wild rice and greek yogurt 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Wild Rice src
Image of Greek Yogurt src

Calories and Carbs

calories

Wild rice is high in calories and greek yogurt has 28% less calories than wild rice - wild rice has 101 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to greek yogurt per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Greek Yogurt
Protein 15% 55%
Carbohydrates 82% 22%
Fat 3% 24%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.4 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Wild rice has signficantly more dietary fiber than greek yogurt - wild rice has 1.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Wild rice and greek yogurt contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 149% more protein than wild rice - wild rice has 4g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Wild rice has 24.1 times less saturated fat than greek yogurt - wild rice has 0.05g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

Wild rice has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and wild rice does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than wild rice - greek yogurt has 0.8mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than wild rice - greek yogurt has 90ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and greek yogurt contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Wild rice and greek yogurt contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, wild rice contains more niacin, Vitamin B6 and folate. Both wild rice and greek yogurt contain significant amounts of thiamin.

Wild Rice Greek Yogurt
Thiamin 0.052 MG 0.044 MG
Riboflavin 0.087 MG 0.233 MG
Niacin 1.287 MG 0.197 MG
Pantothenic acid 0.154 MG 0.47 MG
Vitamin B6 0.135 MG 0.055 MG
Folate 26 UG 12 UG
Vitamin B12 ~ 0.52 UG

Minerals

calcium

Greek yogurt 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 greek yogurt has 115mg of calcium.

iron

Wild rice has 14 times more iron than greek yogurt - wild rice has 0.6mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Wild rice and greek yogurt contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and greek yogurt has 141mg 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, both wild rice and greek yogurt contain small amounts of beta-carotene.

Wild Rice Greek Yogurt
beta-carotene 2 UG 6 UG
lutein + zeaxanthin 64 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Wild Rice Greek Yogurt
alpha linoleic acid 0.095 G 0.007 G
Total 0.095 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, both wild rice and greek yogurt contain significant amounts of linoleic acid.

Wild Rice Greek Yogurt
linoleic acid 0.119 G 0.065 G
other omega 6 ~ 0.002 G
Total 0.119 G 0.067 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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FAQ

Does wild rice or greek yogurt contain more calories in 100 grams?
Wild rice is high in calories and greek yogurt has 30% less calories than wild rice - wild rice has 101 calories in 100g and greek yogurt has 73 calories.

Is wild rice or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 150% more protein than wild rice - wild rice has 4g of protein per 100 grams and greek yogurt has 10g of protein.

Does wild rice or greek yogurt have more carbohydrates?
By weight, greek yogurt has 4.4 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does wild rice or greek yogurt contain more calcium?
Greek yogurt 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 greek yogurt has 115mg of calcium.