Wild Rice vs. Russet Potato
Nutrition comparison of Cooked Wild Rice and Russet Potato
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
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and russet potato:
- Russet potato is an excellent source of potassium.
- Wild rice has more riboflavin, however, russet potato contains more Vitamin B6.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and russet potato has 22% less calories than wild rice - wild rice has 101 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, wild rice is heavier in protein, lighter in carbs and similar to russet potato for fat. Wild rice has a macronutrient ratio of 15:82:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Russet Potato | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 82% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and russet potato contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Wild rice has 38% more dietary fiber than russet potato - wild rice has 1.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Wild rice and russet potato contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Wild rice has 86% more protein than russet potato - wild rice has 4g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both wild rice and russet potato are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than wild rice - russet potato has 5.7mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Russet potato and wild rice contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and russet potato contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Wild rice and russet potato contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Wild rice has more riboflavin, however, russet potato contains more Vitamin B6. Both wild rice and russet potato contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Wild Rice | Russet Potato | |
|---|---|---|
| Thiamin | 0.052 MG | 0.082 MG |
| Riboflavin | 0.087 MG | 0.033 MG |
| Niacin | 1.287 MG | 1.035 MG |
| Pantothenic acid | 0.154 MG | 0.301 MG |
| Vitamin B6 | 0.135 MG | 0.345 MG |
| Folate | 26 UG | 14 UG |
Minerals
calcium
Russet potato has 333% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Wild rice and russet potato contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 313% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and russet potato has 417mg 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,
| Wild Rice | Russet Potato | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 64 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Wild Rice | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.01 G |
| Total | 0.095 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, wild rice has more linoleic acid than russet potato per 100 grams.
| Wild Rice | Russet Potato | |
|---|---|---|
| linoleic acid | 0.119 G | 0.032 G |
| Total | 0.119 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Wild rice is high in calories and russet potato has 20% less calories than wild rice - wild rice has 101 calories in 100g and russet potato has 79 calories.
Does wild rice or russet potato have more carbohydrates?
By weight, wild rice and russet potato contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does wild rice or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 310% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and russet potato has 417mg of potassium.