Wild Rice vs Rice: Nutrition & Calories Compare


Wild rice vs White rice
Nutrition Facts
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Wild Rice vs White Rice 100g Compare
per 100g | Wild rice | Rice |
---|---|---|
Calories | 357 | 130 |
Carbohydrates | 74.9 g | 28.17 g |
Fat | 1.08 g | 0.28 g |
Dietary fiber | 6.2 g | 0.4 g |
Protein | 14.73 g | 2.69 g |
Water | 7.76 g | 68.44 g |
Calcium | 21 mg | 10 mg |
Iron | 1.96 mg | 0.2 mg |
Magnessium | 177 mg | 12 mg |
Potassium | 427 mg | 35 mg |
Sodium | 7 mg | 1 mg |
Vitaminium B1 (Thiamine) | 0.115 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.262 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 6.733 mg | 0.4 mg |
Vitaminium B6 | 0.391 mg | 0.093 mg |
Vitaminium B9 (Folic acid) | 0.095 mg | 0.003 mg |
Vitaminium E | 0.82 mg | 0.04 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
357kcalCalories source
- 81% CARBS.
- 16% PROTEIN
- 3% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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