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.
Detailed nutritional comparison of wild rice and raspberries 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wild Rice src
Image of Raspberries src

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, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Raspberries
Protein 15% 8%
Carbohydrates 82% 81%
Fat 3% 11%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wild Rice or Raspberries .

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Raspberries (Raspberries, raw) .

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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.