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.
Detailed nutritional comparison of wild rice and sweet potatoes 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Wild Rice src
Image of Sweet Potatoes src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wild Rice or Sweet Potatoes .

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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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.