Wild Rice vs Rice: Nutrition & Calories Compare



Wild rice - calories, kcal, weight, nutrition
Wild rice - calories, kcal, weight, nutrition

Wild rice vs White rice
Nutrition Facts

Wild Rice
Serving size:
  change
standard serving size (100g)tablespoon (15g)cup (200g)half cup (100g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
White Rice
Serving size:
  change
handful (35g)tablespoon (14g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Wild Rice vs White Rice 100g Compare


per 100gWild riceRice
Calories357 130
Carbohydrates74.9 g28.17 g
Fat1.08 g0.28 g
Dietary fiber6.2 g0.4 g
Protein14.73 g2.69 g
Water7.76 g68.44 g
Calcium21 mg10 mg
Iron1.96 mg0.2 mg
Magnessium177 mg12 mg
Potassium427 mg35 mg
Sodium7 mg1 mg
Vitaminium B1 (Thiamine)0.115 mg0.02 mg
Vitaminium B2 (riboflavin)0.262 mg0.013 mg
Vitaminium B3 (Niacin)6.733 mg0.4 mg
Vitaminium B60.391 mg0.093 mg
Vitaminium B9 (Folic acid)0.095 mg0.003 mg
Vitaminium E0.82 mg0.04 mg

When it comes to choosing between wild rice and traditional rice, many are surprised to learn that these grains, though similar in appearance and usage, have fascinating differences and unique benefits. Let's dive into the intriguing world of these two beloved staples, exploring beyond just their nutritional profiles to uncover what sets them apart and why they both deserve a place in your kitchen.

A Tale of Two Rices: More Than Just Grains

Wild rice isn't actually rice but a seed from an aquatic grass native to the lakes of Minnesota and Canada. It boasts a rich, nutty flavor and a chewy texture that makes it a luxurious addition to meals. On the other hand, what we commonly refer to as rice encompasses varieties of a cereal grain that is a staple food for a large part of the world's population, especially in Asia and Africa.

One of the most captivating facts about wild rice is its harvesting process, which is still done traditionally by hand in canoes, a method that contributes to its higher price point. Rice cultivation, conversely, is a highly mechanized process, capable of feeding billions, and has been perfected over thousands of years, with origins tracing back to ancient China.

Unpacking the Nutritional Goods

While both wild rice and traditional rice play pivotal roles in various cuisines around the globe, they differ significantly in their nutritional makeup. For instance, wild rice contains nearly 357 calories per 100 grams, substantially more than the 130 calories found in the same amount of white rice. However, this higher calorie count comes with a wealth of nutrients.

Wild rice outshines white rice in terms of fiber, boasting 6.2 grams compared to the mere 0.4 grams in white rice, making it an excellent choice for digestive health. It's also packed with protein, offering 14.73 grams per 100 grams, which is significantly higher than the 2.69 grams in white rice. This makes wild rice a great option for those looking to add plant-based protein to their diet.

Moreover, wild rice is rich in vitamins and minerals, including magnesium, phosphorus, and zinc, supporting everything from bone health to the immune system. Its impressive nutrient profile doesn't stop there; it also contains antioxidants that are beneficial for overall health.

The Versatility in Your Kitchen

Beyond their nutritional benefits, both wild rice and traditional rice offer incredible versatility in the kitchen. Wild rice's robust flavor and texture make it a fantastic addition to soups, salads, and stuffing, adding a gourmet touch to everyday meals. Meanwhile, traditional rice, with its mild flavor and softer texture, serves as the perfect base for a myriad of dishes, from stir-fries to sushi, making it an indispensable pantry staple.

Whether you're whipping up a comforting bowl of chicken and rice soup or a sophisticated wild rice pilaf with mushrooms, these grains can adapt to any flavor profile, making them invaluable in diverse culinary traditions.

Conclusion: A Place for Both on Your Plate

In the end, the choice between wild rice and traditional rice doesn't have to be an either/or proposition. Each has its unique set of nutritional benefits, culinary uses, and cultural significance. While wild rice can elevate a simple dish with its rich texture and nutrient density, traditional rice remains a comforting and versatile staple that can anchor any meal. By incorporating both into your diet, you can enjoy the best of both worlds, enriching your meals not only with a variety of flavors and textures but also with a wide range of health benefits.

Wild rice 100g

357kcal

Calories source

  • 81% CARBS.
  • 16% PROTEIN
  • 3% FAT

Rice 100g

130kcal

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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