Brown Rice vs Wild Rice
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Brown Rice vs Wild Rice: nutrition per 100 g
| Per 100 g | Brown Rice | Wild Rice |
|---|---|---|
| Calories | 366 kcal | 369 kcal |
| Protein | 7.3 g | 12.8 g |
| Carbohydrate | 76.7 g | 75.7 g |
| Fat | 3.3 g | 1.7 g |
| Fibre | 3 g | 4.3 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Brown Rice | Wild Rice |
|---|---|---|
| Calcium, Ca | 8.06 mg | 7.97 mg |
| Choline, total | 21.5 mg | 35 mg |
| Copper, Cu | 0.27 mg | 0.49 mg |
| Folate, DFE | 23 ug | 95 ug |
| Folate, food | 23 ug | 95 ug |
| Folate, total | 23 ug | 95 ug |
| Iron, Fe | 1.24 mg | 1.53 mg |
| Magnesium, Mg | 115 mg | 108.5 mg |
| Manganese, Mn | 2.7 mg | 1.32 mg |
| Niacin | 6.27 mg | 6.91 mg |
| Pantothenic acid | 1.07 mg | 1.07 mg |
| Phosphorus, P | 302.8 mg | 354.9 mg |
| Potassium, K | 250.1 mg | 298.8 mg |
| Riboflavin | 0.1 mg | 0.26 mg |
| Selenium, Se | 14.8 ug | 2.8 ug |
| Sodium, Na | 0 mg | 1.01 mg |
| Thiamin | 0.33 mg | 0.34 mg |
| Vitamin A, IU | 0 iu | 19 iu |
| Vitamin A, RAE | 0 ug | 1 ug |
| Vitamin B-6 | 0.16 mg | 0.39 mg |
| Zinc, Zn | 1.85 mg | 5.85 mg |
The meaningful 100 g difference is fiber. Choose Wild Rice when you want more fiber per 100 g. It also provides more protein per 100 g. It also provides more folate per 100 g.
Full nutrition facts: Brown Rice ยท Wild Rice
Bottom line
Per 100 g, Brown Rice provides 366 kcal, 7.3 g protein, 76.7 g carbohydrate, 3.3 g fat and 3 g fiber; Wild Rice provides 369 kcal, 12.8 g protein, 75.7 g carbohydrate, 1.7 g fat and 4.3 g fiber.
Looking beyond the macronutrients, Brown Rice is the better source of selenium, while Wild Rice is the better source of folate, zinc (see the vitamins and minerals table below).
Wild rice has more protein, fiber, zinc and folate; brown rice has more selenium and fat. Both are whole grains, so either is a step up from white rice.
In short: for protein and muscle, Wild Rice; for fiber and digestion, Wild Rice. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.