Wild Rice vs. Carrots
Nutrition comparison of Cooked Wild Rice and Carrots
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
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and carrots:
- Carrot has 55% less carbohydrates than wild rice.
- Carrot has signficantly more calcium than wild rice.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- Wild rice has 5.4 times less sugar than carrot.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and carrot has 59% less calories than wild rice - wild rice has 101 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, wild rice is heavier in protein, lighter in carbs and similar to carrots for fat. Wild rice has a macronutrient ratio of 15:82:3 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Carrots | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 82% | 87% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 55% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Carrot is a great source of dietary fiber and it has 56% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Wild rice has 5.4 times less sugar than carrot - wild rice has 0.73g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Wild rice has 329% more protein than carrot - wild rice has 4g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both wild rice and carrots are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has more Vitamin C than wild rice - carrot has 5.9mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than wild rice - carrot has 835ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and carrots contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Wild rice and carrots contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Both wild rice and carrots contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wild Rice | Carrots | |
|---|---|---|
| Thiamin | 0.052 MG | 0.066 MG |
| Riboflavin | 0.087 MG | 0.058 MG |
| Niacin | 1.287 MG | 0.983 MG |
| Pantothenic acid | 0.154 MG | 0.273 MG |
| Vitamin B6 | 0.135 MG | 0.138 MG |
| Folate | 26 UG | 19 UG |
Minerals
calcium
Carrot has signficantly more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Wild rice and carrots contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 217% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and carrot has 320mg 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,
| Wild Rice | Carrots | |
|---|---|---|
| beta-carotene | 2 UG | 8285 UG |
| lutein + zeaxanthin | 64 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Wild Rice | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.002 G |
| Total | 0.095 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and carrots contain significant amounts of linoleic acid.
| Wild Rice | Carrots | |
|---|---|---|
| linoleic acid | 0.119 G | 0.1 G |
| Total | 0.119 G | 0.1 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 (%) |
Carrots 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 carrots contain more calories in 100 grams?Wild rice is high in calories and carrot has 60% less calories than wild rice - wild rice has 101 calories in 100g and carrot has 41 calories.
Does wild rice or carrots have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does wild rice or carrots contain more potassium?
Carrot is a rich source of potassium and it has 220% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and carrot has 320mg of potassium.