Wild Rice vs. Onion

Nutrition comparison of Cooked Wild Rice and Onion

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 onion (100g each) below using 2020 USDA and NIH data[1].

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

  • Onion has 56% less carbohydrates than wild rice.
  • Wild rice has more riboflavin and niacin.
Detailed nutritional comparison of wild rice and onion 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: Wild Rice (Wild rice, cooked) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wild Rice src
Image of Onion src

Calories and Carbs

calories

Wild rice is high in calories and onion has 60% less calories than wild rice - wild rice has 101 calories per 100 grams and onion has 40 calories.

For macronutrient ratios, wild rice is heavier in protein, lighter in carbs and similar to onion for fat. Wild rice has a macronutrient ratio of 15:82:3 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Onion
Protein 15% 11%
Carbohydrates 82% 87%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Onion has 56% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and onion has 9.3g of carbohydrates.

dietary fiber

Wild rice and onion contain similar amounts of dietary fiber - wild rice has 1.8g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.

sugar

Wild rice and onion contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and onion has 4.2g of sugar.

Protein

protein

Wild rice has 263% more protein than onion - wild rice has 4g of protein per 100 grams and onion has 1.1g of protein.

Fat

saturated fat

Both wild rice and onion are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and onion has 0.04g of saturated fat.

Vitamins

Vitamin C

Onion has more Vitamin C than wild rice - onion has 7.4mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.

Vitamin A

Onion and wild rice contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and onion contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.

Vitamin K

Wild rice and onion contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.

The B Vitamins

Wild rice has more riboflavin and niacin. Both wild rice and onion contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Wild Rice Onion
Thiamin 0.052 MG 0.046 MG
Riboflavin 0.087 MG 0.027 MG
Niacin 1.287 MG 0.116 MG
Pantothenic acid 0.154 MG 0.123 MG
Vitamin B6 0.135 MG 0.12 MG
Folate 26 UG 19 UG

Minerals

calcium

Onion has 667% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and onion has 23mg of calcium.

iron

Wild rice and onion contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and onion has 0.21mg of iron.

potassium

Onion has 45% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and onion has 146mg 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 onion contain small amounts of beta-carotene.

Wild Rice Onion
beta-carotene 2 UG 1 UG
lutein + zeaxanthin 64 UG 4 UG

Omega-3 and Omega-6

omega 3s

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

Wild Rice Onion
alpha linoleic acid 0.095 G 0.004 G
Total 0.095 G 0.004 G

omega 6s

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

Wild Rice Onion
linoleic acid 0.119 G 0.013 G
Total 0.119 G 0.013 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 Onion (Onions, raw) .

Cooked Wild Rice g

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G Water G
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FAQ

Does wild rice or onion contain more calories in 100 grams?
Wild rice is high in calories and onion has 60% less calories than wild rice - wild rice has 101 calories in 100g and onion has 40 calories.

Does wild rice or onion have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and onion has 9.3g of carbohydrates.

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