Wild Rice vs. Sweet Potatoes
Nutrition comparison of Cooked Wild Rice and Sweet Potatoes
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
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and sweet potatoes:
- Sweet potato has more beta-carotene than wild rice, however, wild rice contains more lutein + zeaxanthin than sweet potato.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
- Wild rice has more niacin and folate, however, sweet potato contains more pantothenic acid.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and wild rice contain similar amounts of calories - sweet potato has 86 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wild rice is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. Wild rice has a macronutrient ratio of 15:82:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Sweet Potatoes | |
|---|---|---|
| Protein | 15% | 7% |
| Carbohydrates | 82% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and wild rice contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 67% more dietary fiber than wild rice - sweet potato has 3g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Sweet potatoes and wild rice contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Wild rice has 154% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both sweet potatoes and wild rice are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than wild rice - sweet potato has 2.4mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than wild rice - sweet potato has 709ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Sweet potatoes and wild rice contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Sweet potatoes and wild rice contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Wild rice has more niacin and folate, however, sweet potato contains more pantothenic acid. Both wild rice and sweet potatoes contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Wild Rice | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.052 MG | 0.078 MG |
| Riboflavin | 0.087 MG | 0.061 MG |
| Niacin | 1.287 MG | 0.557 MG |
| Pantothenic acid | 0.154 MG | 0.8 MG |
| Vitamin B6 | 0.135 MG | 0.209 MG |
| Folate | 26 UG | 11 UG |
Minerals
calcium
Sweet potato has 900% more calcium than wild rice - sweet potato has 30mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Sweet potatoes and wild rice contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 234% more potassium than wild rice - sweet potato has 337mg 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, sweet potato has more beta-carotene than wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Wild Rice | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 2 UG | 8509 UG |
| lutein + zeaxanthin | 64 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Wild Rice | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.001 G |
| Total | 0.095 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, wild rice has more linoleic acid than sweet potato per 100 grams.
| Wild Rice | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.119 G | 0.013 G |
| Total | 0.119 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sweet potatoes or wild rice contain more calories in 100 grams?Sweet potatoes and wild rice contain similar amounts of calories - sweet potato has 86 calories in 100g and wild rice has 101 calories.
Does sweet potatoes or wild rice have more carbohydrates?
By weight, sweet potatoes and wild rice contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and wild rice has 21.3g of carbohydrates.
Does sweet potatoes or wild rice contain more potassium?
Sweet potato is a rich source of potassium and it has 230% more potassium than wild rice - sweet potato has 337mg of potassium in 100 grams and wild rice has 101mg of potassium.