Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
big mac
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and big mac:
Both wild rice and big mac are high in calories. Big mac has 154% more calories than wild rice - wild rice has 101 calories per 100 grams and big mac has 257 calories.
For macronutrient ratios, wild rice is much heavier in carbs, much lighter in fat and similar to big mac for protein. Wild rice has a macronutrient ratio of 15:82:3 and for big mac, 18:31:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Wild Rice | Big Mac | |
---|---|---|
Protein | 15% | 18% |
Carbohydrates | 82% | 31% |
Fat | 3% | 51% |
Alcohol | ~ | ~ |
Wild rice and big mac contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.
Wild rice and big mac contain similar amounts of dietary fiber - wild rice has 1.8g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.
Wild rice and big mac contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and big mac has 4g of sugar.
Big mac is a great source of protein and it has 196% more protein than wild rice - wild rice has 4g of protein per 100 grams and big mac has 11.8g of protein.
Wild rice has signficantly less saturated fat than big mac - wild rice has 0.05g of saturated fat per 100 grams and big mac has 3.8g of saturated fat.
Wild rice has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Big mac and wild rice contain similar amounts of Vitamin C - big mac has 0.4mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Big mac has more Vitamin A than wild rice - big mac has 56.5ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Wild rice and big mac contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Wild rice and big mac contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
Big mac has more thiamin, riboflavin, niacin and Vitamin B12, however, wild rice contains more pantothenic acid and Vitamin B6. Both wild rice and big mac contain significant amounts of folate.
Wild Rice | Big Mac | |
---|---|---|
Thiamin | 0.052 MG | 0.176 MG |
Riboflavin | 0.087 MG | 0.209 MG |
Niacin | 1.287 MG | 3.384 MG |
Pantothenic acid | 0.154 MG | ~ |
Vitamin B6 | 0.135 MG | ~ |
Folate | 26 UG | 46 UG |
Vitamin B12 | ~ | 0.88 UG |
Big mac is an excellent source of calcium and it has 37 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and big mac has 116mg of calcium.
Big mac has 233% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and big mac has 2mg of iron.
Big mac has 79% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and big mac has 181mg of potassium.
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Wild Rice or Big Mac .
Cooked Wild Rice 100g
(
100 g
)
|
Daily Values (%) |
Big Mac 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
101KCAL 5% |
|
5% | calories | 154% |
|
257KCAL 13% | |
21G 9% |
|
5% | carbohydrates | 5% |
|
20G 8% | |
1.8G 7% |
|
12% | dietary fiber | 5% |
|
1.6G 6% | |
0.73G | 5% | sugar | 448% | 4G | |||
0.34G 1% |
|
5% | total fat | >999% |
|
15G 23% | |
0.05G 0.3% |
|
5% | saturated fat | >999% |
|
3.8G 21% | |
0.05G | 5% | monounsaturated fat | >999% | 3.5G | |||
0.21G | 5% | polyunsaturated fat | 48% | 0.31G | |||
5% | cholesterol | >999% | 36MG | ||||
3MG 0.2% |
|
5% | sodium | >999% |
|
460MG 31% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
57UG 8% | ||
|
5% | Vitamin C | >999% |
|
0.4MG 1% | ||
3MG 0.3% |
|
5% | calcium | >999% |
|
116MG 12% | |
0.6MG 3% |
|
5% | iron | 233% |
|
2MG 11% | |
32MG 10% |
|
60% | magnesium | 5% |
|
20MG 7% | |
101MG 4% |
|
5% | potassium | 79% |
|
181MG 8% | |
0.05MG 5% |
|
5% | thiamin (Vit B1) | 259% |
|
0.18MG 16% | |
0.09MG 8% |
|
5% | riboflavin (Vit B2) | 133% |
|
0.21MG 19% | |
1.3MG 9% |
|
5% | niacin (Vit B3) | 162% |
|
3.4MG 24% | |
0.14MG 10% |
|
>999% | Vitamin B6 | 5% |
|
||
0.15MG 3% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
26UG 7% |
|
5% | folate (Vit B9) | 77% |
|
46UG 12% | |
|
5% | Vitamin B12 | >999% |
|
0.88UG 37% | ||
0.24MG 2% |
|
>999% | Vitamin E | 5% |
|
||
0.5UG 1% |
|
>999% | Vitamin K | 5% |
|
||
4G 8% |
|
5% | protein | 200% |
|
12G 24% | |
10MG 2% |
|
>999% | choline | 5% |
|
||
0.12MG 10% |
|
20% | copper | 5% |
|
0.1MG 8% | |
0.28MG 16% |
|
33% | manganese | 5% |
|
0.21MG 11% | |
82MG 12% |
|
5% | phosphorus | 49% |
|
122MG 17% | |
0.8UG 2% |
|
>999% | selenium | 5% |
|
||
1.3MG 17% |
|
5% | zinc | 46% |
|
1.9MG 24% | |
74G | 45% | Water | 5% | 51G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), trans fat. |