Brown Rice vs. Wild Rice

Nutrition comparison of Cooked Brown Rice and Cooked Wild Rice

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked brown rice versus cooked wild rice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brown rice and wild rice:

  • Both wild rice and brown rice are high in calories.
  • Brown rice has more thiamin and pantothenic acid, however, wild rice contains more folate.
Detailed nutritional comparison of brown rice and wild rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.

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Here's an infographic summarizing the nutritional differences between brown rice and wild rice. marks particularly rich nutrients.

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nutrition comparison of brown rice vs. wild rice

Calories and Carbs

calories

Both wild rice and brown rice are high in calories. Brown rice has 22% more calories than wild rice - wild rice has 101 calories per 100 grams and brown rice has 123 calories.

For macronutrient ratios, brown rice is lighter in protein, heavier in fat and similar to wild rice for carbs. Brown rice has a macronutrient ratio of 9:84:7 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Wild Rice
Protein 9% 15%
Carbohydrates 84% 82%
Fat 7% 3%
Alcohol ~ ~

carbohydrates

Wild rice and brown rice contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.

dietary fiber

Wild rice and brown rice contain similar amounts of dietary fiber - wild rice has 1.8g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.

sugar

Wild rice and brown rice contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and brown rice has 0.24g of sugar.

Protein

protein

Wild rice and brown rice contain similar amounts of protein - wild rice has 4g of protein per 100 grams and brown rice has 2.7g of protein.

Fat

saturated fat

Both wild rice and brown rice are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.

Vitamins

Vitamin A

Wild rice and brown rice contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Wild rice and brown rice contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.

Vitamin K

Wild rice and brown rice contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.

The B Vitamins

Brown rice has more thiamin and pantothenic acid, however, wild rice contains more folate. Both brown rice and wild rice contain significant amounts of riboflavin, niacin and Vitamin B6.

Brown Rice Wild Rice
Thiamin 0.178 MG 0.052 MG
Riboflavin 0.069 MG 0.087 MG
Niacin 2.561 MG 1.287 MG
Pantothenic acid 0.38 MG 0.154 MG
Vitamin B6 0.123 MG 0.135 MG
Folate 9 UG 26 UG

Minerals

calcium

Wild rice and brown rice contain similar amounts of calcium - wild rice has 3mg of calcium per 100 grams and brown rice has 3mg of calcium.

iron

Wild rice and brown rice contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and brown rice has 0.56mg of iron.

potassium

Wild rice and brown rice contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and brown rice has 86mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than brown rice per 100 grams.

Brown Rice Wild Rice
alpha linoleic acid 0.011 G 0.095 G
Total 0.011 G 0.095 G

omega 6s

Comparing omega-6 fatty acids, brown rice has more linoleic acid than wild rice per 100 grams.

Brown Rice Wild Rice
other omega 6 0.004 G ~
linoleic acid 0.355 G 0.119 G
Total 0.359 G 0.119 G


Customize your serving size


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 Brown Rice or Wild Rice .

Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Wild Rice (Wild rice, cooked) .

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FAQ

Does wild rice or brown rice contain more calories in 100 grams?
Both wild rice and brown rice are high in calories. Brown rice has 20% more calories than wild rice - wild rice has 101 calories in 100g and brown rice has 123 calories.

Does wild rice or brown rice have more carbohydrates?
By weight, wild rice and brown rice contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and brown rice has 25.6g of carbohydrates.