White Rice vs Wild Rice
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
White Rice vs Wild Rice: nutrition per 100 g
| Per 100 g | White Rice | Wild Rice |
|---|---|---|
| Calories | 359 kcal | 369 kcal |
| Protein | 7 g | 12.8 g |
| Carbohydrate | 80.3 g | 75.7 g |
| Fat | 1 g | 1.7 g |
| Fibre | 0.1 g | 4.3 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | White Rice | Wild Rice |
|---|---|---|
| Calcium, Ca | 4.46 mg | 7.97 mg |
| Choline, total | 5.8 mg | 35 mg |
| Copper, Cu | 0.21 mg | 0.49 mg |
| Folate, DFE | 8 ug | 95 ug |
| Folate, food | 8 ug | 95 ug |
| Folate, total | 8 ug | 95 ug |
| Iron, Fe | 0.14 mg | 1.53 mg |
| Magnesium, Mg | 26.53 mg | 108.5 mg |
| Manganese, Mn | 0.98 mg | 1.32 mg |
| Niacin | 1.43 mg | 6.91 mg |
| Pantothenic acid | 1.01 mg | 1.07 mg |
| Phosphorus, P | 108.2 mg | 354.9 mg |
| Potassium, K | 82.26 mg | 298.8 mg |
| Riboflavin | 0.08 mg | 0.26 mg |
| Selenium, Se | 6.6 ug | 2.8 ug |
| Sodium, Na | 0.46 mg | 1.01 mg |
| Thiamin | 0.07 mg | 0.34 mg |
| Vitamin A, IU | 0 iu | 19 iu |
| Vitamin A, RAE | 0 ug | 1 ug |
| Vitamin B-6 | 0.06 mg | 0.39 mg |
| Zinc, Zn | 1.35 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 iron and magnesium per 100 g.
Full nutrition facts: White Rice ยท Wild Rice
Bottom line
Per 100 g, White Rice provides 359 kcal, 7 g protein, 80.3 g carbohydrate, 1 g fat and 0.1 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, Wild Rice is the better source of folate, iron, zinc, magnesium (see the vitamins and minerals table below).
Wild rice is technically a grass seed, not rice. It nearly doubles the protein and delivers far more fiber, zinc and folate than white rice, with a chewier texture and longer cooking time.
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.