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.
Detailed nutritional comparison of wild rice and russet potato 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 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.


Image of Wild Rice src
Image of Russet Potato src

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, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Russet Potato
Protein 15% 10%
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 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 Russet Potato .

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)) .

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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.