Wild Rice vs. Fries
Nutrition comparison of Cooked Wild Rice and Fries
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
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and fries:
- Both wild rice and fries are high in calories.
- Fry has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Fry is an excellent source of dietary fiber and potassium.
- Wild rice has 46.6 times less saturated fat than fry.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and fries are high in calories. Fry has 209% more calories than wild rice - wild rice has 101 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, wild rice is heavier in protein, much heavier in carbs and much lighter in fat compared to fries per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Fries | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 82% | 53% |
| Fat | 3% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and wild rice has 49% less carbohydrates than fry - wild rice has 21.3g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 111% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Wild rice and fries contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Wild rice and fries contain similar amounts of protein - wild rice has 4g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Wild rice has 46.6 times less saturated fat than fry - wild rice has 0.05g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and wild rice are low in trans fat - fry has 0.06g of trans fat per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than wild rice - fry has 4.7mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Wild rice and fries contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 596% more Vitamin E than wild rice - wild rice has 0.24mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Wild rice and fries contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid and Vitamin B6. Both wild rice and fries contain significant amounts of riboflavin and folate.
| Wild Rice | Fries | |
|---|---|---|
| Thiamin | 0.052 MG | 0.17 MG |
| Riboflavin | 0.087 MG | 0.039 MG |
| Niacin | 1.287 MG | 3.004 MG |
| Pantothenic acid | 0.154 MG | 0.58 MG |
| Vitamin B6 | 0.135 MG | 0.372 MG |
| Folate | 26 UG | 30 UG |
Minerals
calcium
Fry has 500% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Wild rice and fries contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Fry is an excellent source of potassium and it has 473% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and fry has 579mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Wild Rice | Fries | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.436 G |
| Total | 0.095 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Fries | |
|---|---|---|
| linoleic acid | 0.119 G | 4.948 G |
| other omega 6 | ~ | 0.029 G |
| Total | 0.119 G | 4.977 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 (%) |
Fries 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 fries contain more calories in 100 grams?Both wild rice and fries are high in calories. Fry has 210% more calories than wild rice - wild rice has 101 calories in 100g and fry has 312 calories.
Does wild rice or fries have more carbohydrates?
By weight, fry is high in carbohydrates and wild rice has 50% fewer carbohydrates than fry - wild rice has 21.3g of carbs for 100g and fry has 41.4g of carbohydrates.
Does wild rice or fries contain more potassium?
Fry is a rich source of potassium and it has 470% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and fry has 579mg of potassium.