Wild rice vs Arrowroot flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Wild rice, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Wild rice —
Arrowroot flour 357
Protein (g)
Wild rice 12.8
Arrowroot flour 0.300
Carbs (g)
Wild rice 75.7
Arrowroot flour 88.2
Fat (g)
Wild rice 1.70
Arrowroot flour 0.100
Fiber (g)
Wild rice 4.26
Arrowroot flour 3.40
Quick answers
Which has more protein?
Wild rice, dry, raw — 12.8g vs 0.300g per 100g.
Which is more nutrient-dense?
Wild rice, dry, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Wild rice | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 357 kcal | |
| Macronutrients | |||
| Water | 8.43 g | 11.4 g | -26% |
| Protein | 12.8 g | 0.300 g | +4162% |
| Total lipid (fat) | 1.70 g | 0.100 g | +1604% |
| Carbohydrate, by difference | 75.7 g | 88.2 g | -14% |
| Fiber, total dietary | 4.26 g | 3.40 g | +25% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.019 g | |
| Fatty acids, total monounsaturated | — | 0.002 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.339 mg | 0.001 mg | +33780% |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | 6.91 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.005 mg | +7768% |
| Biotin (Vitamin B7) | — | 7.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 7.97 mg | 40.0 mg | -80% |
| Iron, Fe | 1.53 mg | 0.330 mg | +364% |
| Magnesium, Mg | 109 mg | 3.00 mg | +3517% |
| Phosphorus, P | 355 mg | 5.00 mg | +6998% |
| Potassium, K | 299 mg | 11.0 mg | +2616% |
| Sodium, Na | 1.01 mg | 2.00 mg | -49% |
| Zinc, Zn | 5.84 mg | 0.070 mg | +8250% |
| Copper, Cu | 0.487 mg | 0.040 mg | +1117% |
| Manganese, Mn | 1.32 mg | 0.470 mg | +180% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 369 kcal | — | |
| Energy (Atwater Specific Factors) | 359 kcal | — | |
| Energy | — | 1494 kj | |
| Nitrogen | 2.05 g | — | |
| Ash | 1.41 g | 0.080 g | +1664% |
| Starch | 68.7 g | — | |
| Biotin | 2.13 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 7.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 7.00 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.017 g | |
| SFA 18:0 (Stearic acid) | — | 0.001 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.002 g | |
| Fatty acids, total polyunsaturated | — | 0.045 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.036 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.009 g | |
| Tryptophan (EAA) | — | 0.004 g | |
| Threonine (EAA) | — | 0.012 g | |
| Isoleucine (EAA, BCAA) | — | 0.010 g | |
| Leucine (EAA, BCAA) | — | 0.019 g | |
| Lysine (EAA) | — | 0.013 g | |
| Methionine (EAA) | — | 0.006 g | |
| Cystine (conditionally essential) | — | 0.006 g | |
| Phenylalanine (EAA) | — | 0.012 g | |
| Tyrosine (conditionally essential) | — | 0.009 g | |
| Valine (EAA, BCAA) | — | 0.014 g | |
| Arginine (conditionally essential) | — | 0.012 g | |
| Histidine (EAA) | — | 0.004 g | |
| Alanine | — | 0.014 g | |
| Aspartic acid | — | 0.047 g | |
| Glutamic acid | — | 0.050 g | |
| Glycine (conditionally essential) | — | 0.014 g | |
| Proline (conditionally essential) | — | 0.009 g | |
| Serine | — | 0.013 g | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 2.14 mg | — | |
| Proanthocyanidin trimers | 3.29 mg | — | |
| Proanthocyanidin 4-6mers | 5.32 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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