Wild Rice vs. Walnut
Nutrition comparison of Cooked Wild Rice and Walnut
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
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and walnut:
- Both wild rice and walnut are high in calories.
- Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and walnut are high in calories. Walnut has 548% more calories than wild rice - wild rice has 101 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, wild rice is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Walnut | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 82% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 36% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 272% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Wild rice and walnut contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 282% more protein than wild rice - wild rice has 4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and wild rice has 99% less saturated fat than walnut - wild rice has 0.05g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than wild rice - walnut has 1.3mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Walnut and wild rice contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and walnut contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Wild rice and walnut contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both wild rice and walnut contain significant amounts of riboflavin and niacin.
| Wild Rice | Walnut | |
|---|---|---|
| Thiamin | 0.052 MG | 0.341 MG |
| Riboflavin | 0.087 MG | 0.15 MG |
| Niacin | 1.287 MG | 1.125 MG |
| Pantothenic acid | 0.154 MG | 0.57 MG |
| Vitamin B6 | 0.135 MG | 0.537 MG |
| Folate | 26 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 31 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 385% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 337% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both wild rice and walnut contain small amounts of beta-carotene.
| Wild Rice | Walnut | |
|---|---|---|
| beta-carotene | 2 UG | 12 UG |
| lutein + zeaxanthin | 64 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Wild Rice | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 9.08 G |
| Total | 0.095 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Walnut | |
|---|---|---|
| linoleic acid | 0.119 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.119 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Wild Rice g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or walnut contain more calories in 100 grams?Both wild rice and walnut are high in calories. Walnut has 550% more calories than wild rice - wild rice has 101 calories in 100g and walnut has 654 calories.
Does wild rice or walnut have more carbohydrates?
By weight, walnut has 40% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does wild rice or walnut contain more calcium?
Walnut is a rich source of calcium and it has 31 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and walnut has 98mg of calcium.
Does wild rice or walnut contain more potassium?
Walnut is a rich source of potassium and it has 340% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and walnut has 441mg of potassium.