Wild Rice vs. Pork
Nutrition comparison of Cooked Wild Rice and Cooked Pork
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
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and pork:
- Both pork and wild rice are high in calories.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, wild rice contains more folate.
- Pork has signficantly less carbohydrates than wild rice.
- Pork is an excellent source of potassium and protein.
- Wild rice has signficantly more dietary fiber than pork.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and wild rice are high in calories. Pork has 194% more calories than wild rice - pork has 297 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Pork | |
|---|---|---|
| Protein | 15% | 36% |
| Carbohydrates | 82% | ~ |
| Fat | 3% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Wild rice has signficantly more dietary fiber than pork - wild rice has 1.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Wild rice and pork contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 544% more protein than wild rice - pork has 25.7g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Pork is high in saturated fat and wild rice has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
cholesterol
Wild rice has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than wild rice - pork has 0.7mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Pork and wild rice contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than wild rice - pork has 21iu of Vitamin D per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Pork and wild rice contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Wild rice and pork contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, wild rice contains more folate.
| Wild Rice | Pork | |
|---|---|---|
| Thiamin | 0.052 MG | 0.706 MG |
| Riboflavin | 0.087 MG | 0.22 MG |
| Niacin | 1.287 MG | 4.206 MG |
| Pantothenic acid | 0.154 MG | 0.52 MG |
| Vitamin B6 | 0.135 MG | 0.391 MG |
| Folate | 26 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork has 633% more calcium than wild rice - pork has 22mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Pork has 115% more iron than wild rice - pork has 1.3mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Pork is an excellent source of potassium and it has 258% more potassium than wild rice - pork has 362mg of potassium per 100 grams and wild rice has 101mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and pork contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Pork | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.07 G |
| Total | 0.095 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Pork | |
|---|---|---|
| linoleic acid | 0.119 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.119 G | 1.72 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 (%) |
Cooked Pork 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 pork or wild rice contain more calories in 100 grams?Both pork and wild rice are high in calories. Pork has 190% more calories than wild rice - pork has 297 calories in 100g and wild rice has 101 calories.
Is pork or wild rice better for protein?
Pork is a fantastic source of protein and it has 540% more protein than wild rice - pork has 25.7g of protein per 100 grams and wild rice has 4g of protein.
Does wild rice or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and pork has no carbs..
Does pork or wild rice contain more potassium?
Pork is a rich source of potassium and it has 260% more potassium than wild rice - pork has 362mg of potassium in 100 grams and wild rice has 101mg of potassium.