Wild Rice vs Black Rice
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Wild Rice vs Black Rice: nutrition per 100 g
| Per 100 g | Wild Rice | Black Rice |
|---|---|---|
| Calories | 369 kcal | 370 kcal |
| Protein | 12.8 g | 7.6 g |
| Carbohydrate | 75.7 g | 77.2 g |
| Fat | 1.7 g | 3.4 g |
| Fibre | 4.3 g | 4.2 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Wild Rice | Black Rice |
|---|---|---|
| Calcium, Ca | 7.97 mg | 14.4 mg |
| Copper, Cu | 0.49 mg | 0.21 mg |
| Iron, Fe | 1.53 mg | 1.12 mg |
| Magnesium, Mg | 108.5 mg | 113.4 mg |
| Manganese, Mn | 1.32 mg | 3.91 mg |
| Niacin | 6.91 mg | 8.28 mg |
| Phosphorus, P | 354.9 mg | 306.7 mg |
| Potassium, K | 298.8 mg | 255.6 mg |
| Sodium, Na | 1.01 mg | 0 mg |
| Thiamin | 0.34 mg | 0.32 mg |
| Vitamin B-6 | 0.39 mg | 0.2 mg |
| Zinc, Zn | 5.85 mg | 1.72 mg |
The meaningful 100 g difference is protein. Choose Wild Rice when a higher-protein option fits the meal. In this case, compare the listed forms of Wild Rice and Black Rice for the recipe you are making.
Full nutrition facts: Wild Rice · Black Rice
Bottom line
Per 100 g, Wild Rice provides 369 kcal, 12.8 g protein, 75.7 g carbohydrate, 1.7 g fat and 4.3 g fiber; Black Rice provides 370 kcal, 7.6 g protein, 77.2 g carbohydrate, 3.4 g fat and 4.2 g fiber.
Looking beyond the macronutrients, Wild Rice is the better source of zinc (see the vitamins and minerals table below).
Wild rice has the protein edge; black rice has more fat and fiber per 100 g. Both cook in 40–50 minutes and hold up well in grain salads.
In short: for protein and muscle, 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.