Wild Rice vs. Coconut Cream
Nutrition comparison of Cooked Wild Rice and Coconut Cream
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
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and coconut cream:
- Both wild rice and coconut cream are high in calories.
- Coconut cream has 69% less carbohydrates than wild rice.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Wild rice has more riboflavin and Vitamin B6.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and coconut cream are high in calories. Coconut cream has 227% more calories than wild rice - wild rice has 101 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, wild rice is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Coconut Cream | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 82% | 8% |
| Fat | 3% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 69% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has 22% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Wild rice and coconut cream contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Wild rice and coconut cream contain similar amounts of protein - wild rice has 4g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and wild rice has 100% less saturated fat than coconut cream - wild rice has 0.05g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than wild rice - coconut cream has 2.8mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Wild rice and coconut cream contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Wild rice and coconut cream contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Wild rice and coconut cream contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Wild rice has more riboflavin and Vitamin B6. Both wild rice and coconut cream contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Wild Rice | Coconut Cream | |
|---|---|---|
| Thiamin | 0.052 MG | 0.03 MG |
| Riboflavin | 0.087 MG | ~ |
| Niacin | 1.287 MG | 0.89 MG |
| Pantothenic acid | 0.154 MG | 0.261 MG |
| Vitamin B6 | 0.135 MG | 0.047 MG |
| Folate | 26 UG | 23 UG |
Minerals
calcium
Coconut cream has 267% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Coconut cream is a great source of iron and it has 280% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 222% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.119 G | 0.379 G |
| Total | 0.119 G | 0.379 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.
Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Coconut Cream 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 coconut cream contain more calories in 100 grams?Both wild rice and coconut cream are high in calories. Coconut cream has 230% more calories than wild rice - wild rice has 101 calories in 100g and coconut cream has 330 calories.
Does wild rice or coconut cream have more carbohydrates?
By weight, coconut cream has 70% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and coconut cream has 6.7g of carbohydrates.
Does wild rice or coconut cream contain more potassium?
Coconut cream 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 coconut cream has 325mg of potassium.