Wild Rice vs. Raspberries
Nutrition comparison of Cooked Wild Rice and Raspberries
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
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and raspberries:
- Raspberry is an excellent source of Vitamin C and dietary fiber.
- Wild rice has more riboflavin, niacin and Vitamin B6, however, raspberry contains more pantothenic acid.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and raspberry has 49% less calories than wild rice - raspberry has 52 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wild rice is heavier in protein, lighter in fat and similar to raspberries for carbs. Wild rice has a macronutrient ratio of 15:82:3 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Raspberries | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 82% | 82% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 44% less carbohydrates than wild rice - raspberry has 11.9g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 261% more dietary fiber than wild rice - raspberry has 6.5g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Raspberries and wild rice contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Wild rice has 233% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both raspberries and wild rice are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than wild rice - raspberry has 26.2mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Raspberries and wild rice contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Raspberries and wild rice contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Raspberries and wild rice contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Wild rice has more riboflavin, niacin and Vitamin B6, however, raspberry contains more pantothenic acid. Both wild rice and raspberries contain significant amounts of thiamin and folate.
| Wild Rice | Raspberries | |
|---|---|---|
| Thiamin | 0.052 MG | 0.032 MG |
| Riboflavin | 0.087 MG | 0.038 MG |
| Niacin | 1.287 MG | 0.598 MG |
| Pantothenic acid | 0.154 MG | 0.329 MG |
| Vitamin B6 | 0.135 MG | 0.055 MG |
| Folate | 26 UG | 21 UG |
Minerals
calcium
Raspberry has 733% more calcium than wild rice - raspberry has 25mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Raspberries and wild rice contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Raspberry has 50% more potassium than wild rice - raspberry has 151mg of potassium per 100 grams and wild rice has 101mg 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 raspberries contain small amounts of beta-carotene.
| Wild Rice | Raspberries | |
|---|---|---|
| beta-carotene | 2 UG | 12 UG |
| lutein + zeaxanthin | 64 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and raspberries contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.126 G |
| Total | 0.095 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Raspberries | |
|---|---|---|
| linoleic acid | 0.119 G | 0.249 G |
| Total | 0.119 G | 0.249 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 Raspberries (Raspberries, raw) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Raspberries 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 raspberries or wild rice contain more calories in 100 grams?Wild rice is high in calories and raspberry has 50% less calories than wild rice - raspberry has 52 calories in 100g and wild rice has 101 calories.
Does raspberries or wild rice have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than wild rice - raspberry has 11.9g of carbs for 100g and wild rice has 21.3g of carbohydrates.