Wild rice vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Wild rice, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Wild rice —
Flour —
Protein (g)
Wild rice 12.8
Flour 0.918
Carbs (g)
Wild rice 75.7
Flour 87.3
Fat (g)
Wild rice 1.70
Flour 0.494
Fiber (g)
Wild rice 4.26
Flour 4.83
Quick answers
Which has more protein?
Wild rice, dry, raw — 12.8g vs 0.918g 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 | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 8.43 g | 10.6 g | -20% |
| Protein | 12.8 g | 0.918 g | +1293% |
| Total lipid (fat) | 1.70 g | 0.494 g | +245% |
| Carbohydrate, by difference | 75.7 g | 87.3 g | -13% |
| Fiber, total dietary | 4.26 g | 4.83 g | -12% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.339 mg | 0.051 mg | +561% |
| Riboflavin (Vitamin B2) | — | 0.068 mg | |
| Niacin (Vitamin B3) | 6.91 mg | 0.600 mg | +1052% |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.050 mg | +689% |
| Minerals | |||
| Calcium, Ca | 7.97 mg | 74.6 mg | -89% |
| Iron, Fe | 1.53 mg | 3.99 mg | -62% |
| Magnesium, Mg | 109 mg | 33.6 mg | +223% |
| Phosphorus, P | 355 mg | 39.2 mg | +804% |
| Potassium, K | 299 mg | 198 mg | +51% |
| Sodium, Na | 1.01 mg | 13.1 mg | -92% |
| Zinc, Zn | 5.84 mg | 0.410 mg | +1326% |
| Copper, Cu | 0.487 mg | 0.077 mg | +536% |
| Manganese, Mn | 1.32 mg | 0.395 mg | +233% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 369 kcal | 357 kcal | +3% |
| Energy (Atwater Specific Factors) | 359 kcal | 359 kcal | = |
| Nitrogen | 2.05 g | 0.157 g | +1199% |
| Ash | 1.41 g | 0.715 g | +97% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Starch | 68.7 g | 79.7 g | -14% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | 2.13 ug | 0.519 ug | +310% |
| 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
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