How many calories are in one cup of wild rice?

Wild rice has 166 calories per cup or 101 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of wild rice?

An excellent source of protein, a single cup of Wild Rice contains 13% of recommended daily values or 6.5 grams of protein. However, the protein in wild rice is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in wild rice?

Wild rice is an excellent source of a few nutrients, including carbohydrates and dietary fiber. It also contains significant amounts of protein, magnesium, potassium and Vitamin B6.

Does wild rice contain omega 3 fatty acids?

Wild rice is a source of healthy omega-3 fatty acids, containing a total of 0.16 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does wild rice contain antioxidants?

Wild rice contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to wild rice in cooking?

Barley are similar to, or commonly paired with wild rice in cooking and recipes.

Food with Nutrition Similar to Wild Rice

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Summary
Similar baked
Similar nuts
Similar plants
Other Similar Foods

Wild Rice source

Similar to Wild Rice

wild rice has significant amounts of Vitamin B6. One cup of cooked wild rice contains about 166 calories.

Many foods are similar nutritionally to wild rice, including whole wheat bread, walnut, granola and quinoa.

We compared the key nutrients in wild rice (Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

baked goods: Whole Wheat Bread, Tortilla, English Muffin

nuts, grains and legumes: Walnut, Granola, Quinoa, Hazelnut, Peanuts, Soy Sauce, Cornmeal, Peanut Flour, Soy Flour, Pistachio, Kidney Beans

plants and vegetables: Lima Beans, Sprouted Peas, Dijon Mustard, Alfalfa Sprouts, Yellow Corn

other: Big Mac

The details of the top 20 foods most nutritionally similar to wild rice are below.

baked goods

Whole Wheat Bread

Similarity: > 95%

More nutritionally dense than wild rice, whole wheat bread is also high in and contains some of the same nutrients. Moreover, whole wheat bread contains more dietary fiber, protein, calcium and iron than wild rice.

For 100 grams of wild rice and whole wheat bread:

Wild Rice (5/8 cup)		Whole Wheat Bread (3.5 ounces)
0.14	Vitamin B6 (MG)	0.26

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	265
1.8	dietary fiber (G)	7.4
0.73	sugar (G)	6.4
4	protein (G)	13
0.05	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0.24	Vitamin E (MG)	0.37
3	calcium (MG)	103
0.6	iron (MG)	2.5
101	potassium (MG)	230
0.05	thiamin (MG)	0.28
0.09	riboflavin (MG)	0.13
1.3	niacin (MG)	4
0.15	pantothenic acid (MG)	0.34
0.14	Vitamin B6 (MG)	0.26
26	folate (UG)	75

0.984 | 0.984 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Wild Rice

Tortilla

Similarity: > 95%

Tortilla is also high in and contains some of the same nutrients. Moreover, tortilla contains more dietary fiber, protein, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and tortilla:

Wild Rice (5/8 cup)		Tortilla (3.5 ounces)
0.14	Vitamin B6 (MG)	0.22

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	218
1.8	dietary fiber (G)	6.3
0.73	sugar (G)	0.88
4	protein (G)	5.7
0.05	saturated fat (G)	0.45
0.24	Vitamin E (MG)	0.28
3	calcium (MG)	81
0.6	iron (MG)	1.2
101	potassium (MG)	186
0.05	thiamin (MG)	0.09
0.09	riboflavin (MG)	0.07
1.3	niacin (MG)	1.5
0.15	pantothenic acid (MG)	0.11
0.14	Vitamin B6 (MG)	0.22
26	folate (UG)	5

0.959 | 0.959 | 2.54 Complete Comparison:
Tortilla vs. Wild Rice

English Muffin

Similarity: > 90%

More nutritionally dense than wild rice, english muffin is also high in and contains some of the same nutrients. Moreover, english muffin contains more dietary fiber, protein, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and english muffin:

Wild Rice (5/8 cup)		English Muffin (3.5 ounces)
0.14	Vitamin B6 (MG)	0.09

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	223
1.8	dietary fiber (G)	4.6
0.73	sugar (G)	1.6
4	protein (G)	8.7
0.05	saturated fat (G)	0.29
0.24	Vitamin E (MG)	0.45
3	calcium (MG)	178
0.6	iron (MG)	2.9
101	potassium (MG)	186
0.05	thiamin (MG)	0.43
0.09	riboflavin (MG)	0.29
1.3	niacin (MG)	3.4
0.15	pantothenic acid (MG)	0.44
0.14	Vitamin B6 (MG)	0.09
26	folate (UG)	64

0.94 | 0.94 | 3.84 Complete Comparison:
English Muffin vs. Wild Rice

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to wild rice. Walnut, granola, quinoa, hazelnut and peanuts are all high in Vitamin B6.

Walnut

Similarity: > 95%

More nutritionally dense than wild rice, walnut is also high in and contains some of the same nutrients. Moreover, walnut contains more dietary fiber, protein, Vitamin C and calcium than wild rice.

For 100 grams of wild rice and walnut:

Wild Rice (5/8 cup)		Walnut (7/8 cup)
0.14	Vitamin B6 (MG)	0.54

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	654
1.8	dietary fiber (G)	6.7
0.73	sugar (G)	2.6
4	protein (G)	15
0.05	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.24	Vitamin E (MG)	0.7
3	calcium (MG)	98
0.6	iron (MG)	2.9
101	potassium (MG)	441
0.05	thiamin (MG)	0.34
0.09	riboflavin (MG)	0.15
1.3	niacin (MG)	1.1
0.15	pantothenic acid (MG)	0.57
0.14	Vitamin B6 (MG)	0.54
26	folate (UG)	98

0.967 | 0.967 | 6.28 Complete Comparison:
Walnut vs. Wild Rice

Granola

Similarity: > 95%

More nutritionally dense than wild rice, granola is also high in and contains some of the same nutrients. Also, granola contains more dietary fiber, protein and Vitamin C than wild rice.

For 100 grams of wild rice and granola:

Wild Rice (5/8 cup)		Granola (7/8 cup)
0.14	Vitamin B6 (MG)	0.37

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	489
1.8	dietary fiber (G)	8.9
0.73	sugar (G)	20
4	protein (G)	14
0.05	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.24	Vitamin E (MG)	11
3	calcium (MG)	76
0.6	iron (MG)	4
101	potassium (MG)	539
0.05	thiamin (MG)	0.55
0.09	riboflavin (MG)	0.35
1.3	niacin (MG)	2.7
0.15	pantothenic acid (MG)	0.75
0.14	Vitamin B6 (MG)	0.37
26	folate (UG)	84

0.965 | 0.965 | 7.62 Complete Comparison:
Granola vs. Wild Rice

Quinoa

Similarity: > 95%

Quinoa is also high in and contains some of the same nutrients. Moreover, quinoa contains more dietary fiber, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and quinoa:

Wild Rice (5/8 cup)		Quinoa (1/2 cup)
0.14	Vitamin B6 (MG)	0.12

However, wild rice does contain more niacin and pantothenic acid than quinoa by weight.

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	120
1.8	dietary fiber (G)	2.8
0.73	sugar (G)	0.87
4	protein (G)	4.4
0.05	saturated fat (G)	0.23
0.24	Vitamin E (MG)	0.63
3	calcium (MG)	17
0.6	iron (MG)	1.5
101	potassium (MG)	172
0.05	thiamin (MG)	0.11
0.09	riboflavin (MG)	0.11
1.3	niacin (MG)	0.41
0.15	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0.12
26	folate (UG)	42

0.963 | 0.963 | 1.98 Complete Comparison:
Quinoa vs. Wild Rice

Hazelnut

Similarity: > 95%

More nutritionally dense than wild rice, hazelnut is also high in and contains some of the same nutrients. Also, hazelnut contains more dietary fiber, protein and Vitamin C than wild rice.

For 100 grams of wild rice and hazelnut:

Wild Rice (5/8 cup)		Hazelnut (3.5 ounces)
0.14	Vitamin B6 (MG)	0.62

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	646
1.8	dietary fiber (G)	9.4
0.73	sugar (G)	4.9
4	protein (G)	15
0.05	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.24	Vitamin E (MG)	15
3	calcium (MG)	123
0.6	iron (MG)	4.4
101	potassium (MG)	755
0.05	thiamin (MG)	0.34
0.09	riboflavin (MG)	0.12
1.3	niacin (MG)	2.1
0.15	pantothenic acid (MG)	0.92
0.14	Vitamin B6 (MG)	0.62
26	folate (UG)	88

0.962 | 0.962 | 7.63 Complete Comparison:
Hazelnut vs. Wild Rice

Peanuts

Similarity: > 95%

More nutritionally dense than wild rice, peanuts are also high in and contains some of the same nutrients. Also, peanuts contains more dietary fiber, protein and Vitamin E than wild rice.

For 100 grams of wild rice and peanuts:

Wild Rice (5/8 cup)		Peanuts (5/8 cup)
0.14	Vitamin B6 (MG)	0.47

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	587
1.8	dietary fiber (G)	8.4
0.73	sugar (G)	4.9
4	protein (G)	24
0.05	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.24	Vitamin E (MG)	4.9
3	calcium (MG)	58
0.6	iron (MG)	1.6
101	potassium (MG)	634
0.05	thiamin (MG)	0.15
0.09	riboflavin (MG)	0.2
1.3	niacin (MG)	14
0.15	pantothenic acid (MG)	1
0.14	Vitamin B6 (MG)	0.47
26	folate (UG)	97

0.96 | 0.96 | 7.45 Complete Comparison:
Peanuts vs. Wild Rice

Soy Sauce

Similarity: > 95%

Soy sauce contains nutrients similar to wild rice, but in smaller amounts overall. Moreover, soy sauce contains more protein, calcium, iron, potassium and riboflavin than wild rice.

For 100 grams of wild rice and soy sauce:

Wild Rice (5/8 cup)		Soy Sauce (6 tbsps)
0.14	Vitamin B6 (MG)	0.15

However, wild rice does contain more dietary fiber than soy sauce by weight.

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	53
1.8	dietary fiber (G)	0.8
0.73	sugar (G)	0.4
4	protein (G)	8.1
0.05	saturated fat (G)	0.07
0.24	Vitamin E (MG)	0
3	calcium (MG)	33
0.6	iron (MG)	1.5
101	potassium (MG)	435
0.05	thiamin (MG)	0.03
0.09	riboflavin (MG)	0.17
1.3	niacin (MG)	2.2
0.15	pantothenic acid (MG)	0.3
0.14	Vitamin B6 (MG)	0.15
26	folate (UG)	14

0.959 | 0.959 | 2.26 Complete Comparison:
Soy Sauce vs. Wild Rice

Cornmeal

Similarity: > 95%

More nutritionally dense than wild rice, cornmeal is also high in and contains some of the same nutrients. Moreover, cornmeal contains more dietary fiber, protein, iron, potassium and thiamin than wild rice.

For 100 grams of wild rice and cornmeal:

Wild Rice (5/8 cup)		Cornmeal (7/8 cup)
0.14	Vitamin B6 (MG)	0.59

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	384
1.8	dietary fiber (G)	9.4
0.73	sugar (G)	1.6
4	protein (G)	9.9
0.05	saturated fat (G)	1
0.24	Vitamin E (MG)	0.37
3	calcium (MG)	6
0.6	iron (MG)	3
101	potassium (MG)	322
0.05	thiamin (MG)	0.3
0.09	riboflavin (MG)	0.09
1.3	niacin (MG)	2.5
0.15	pantothenic acid (MG)	0.6
0.14	Vitamin B6 (MG)	0.59
26	folate (UG)	34

0.959 | 0.959 | 4.2 Complete Comparison:
Cornmeal vs. Wild Rice

Peanut Flour

Similarity: > 95%

More nutritionally dense than wild rice, peanut flour is also high in and contains some of the same nutrients. Moreover, peanut flour contains more dietary fiber, protein, calcium and iron than wild rice.

For 100 grams of wild rice and peanut flour:

Wild Rice (5/8 cup)		Peanut Flour (1.75 cup)
0.14	Vitamin B6 (MG)	0.5

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	327
1.8	dietary fiber (G)	16
0.73	sugar (G)	8.2
4	protein (G)	52
0.05	saturated fat (G)	0.06
0.24	Vitamin E (MG)	0.05
3	calcium (MG)	140
0.6	iron (MG)	2.1
101	potassium (MG)	1290
0.05	thiamin (MG)	0.7
0.09	riboflavin (MG)	0.48
1.3	niacin (MG)	27
0.15	pantothenic acid (MG)	2.7
0.14	Vitamin B6 (MG)	0.5
26	folate (UG)	248

0.958 | 0.958 | 10.16 Complete Comparison:
Peanut Flour vs. Wild Rice

Soy Flour

Similarity: > 95%

More nutritionally dense than wild rice, soy flour is also high in and contains some of the same nutrients. Also, soy flour contains more dietary fiber, protein and calcium than wild rice.

For 100 grams of wild rice and soy flour:

Wild Rice (5/8 cup)		Soy Flour (1.25 cup)
0.14	Vitamin B6 (MG)	1.1

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	372
1.8	dietary fiber (G)	16
0.73	sugar (G)	9.3
4	protein (G)	50
0.05	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0.24	Vitamin E (MG)	0.55
3	calcium (MG)	285
0.6	iron (MG)	8.2
101	potassium (MG)	2090
0.05	thiamin (MG)	1.1
0.09	riboflavin (MG)	0.28
1.3	niacin (MG)	3
0.15	pantothenic acid (MG)	1.6
0.14	Vitamin B6 (MG)	1.1
26	folate (UG)	289

0.954 | 0.954 | 11.51 Complete Comparison:
Soy Flour vs. Wild Rice

Pistachio

Similarity: > 90%

More nutritionally dense than wild rice, pistachio is also high in and contains some of the same nutrients. Also, pistachio contains more dietary fiber, protein and Vitamin C than wild rice.

For 100 grams of wild rice and pistachio:

Wild Rice (5/8 cup)		Pistachio (7/8 cup)
0.14	Vitamin B6 (MG)	1.1

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	572
1.8	dietary fiber (G)	10
0.73	sugar (G)	7.7
4	protein (G)	21
0.05	saturated fat (G)	5.6
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.24	Vitamin E (MG)	2.2
3	calcium (MG)	107
0.6	iron (MG)	4
101	potassium (MG)	1007
0.05	thiamin (MG)	0.7
0.09	riboflavin (MG)	0.23
1.3	niacin (MG)	1.4
0.15	pantothenic acid (MG)	0.51
0.14	Vitamin B6 (MG)	1.1
26	folate (UG)	51

0.944 | 0.944 | 7.29 Complete Comparison:
Pistachio vs. Wild Rice

Kidney Beans

Similarity: > 90%

Kidney beans are also high in and contains some of the same nutrients. Moreover, kidney beans contains more dietary fiber, protein, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and kidney beans:

Wild Rice (5/8 cup)		Kidney Beans (5/8 cup)
0.14	Vitamin B6 (MG)	0.11

However, wild rice does contain more riboflavin, niacin and pantothenic acid than kidney beans by weight.

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	121
1.8	dietary fiber (G)	6
0.73	sugar (G)	0
4	protein (G)	8.1
0.05	saturated fat (G)	0.33
0	Vitamin C (MG)	0.2
0.24	Vitamin E (MG)	0.03
3	calcium (MG)	58
0.6	iron (MG)	1.5
101	potassium (MG)	250
0.05	thiamin (MG)	0.06
0.09	riboflavin (MG)	0.02
1.3	niacin (MG)	0.42
0.15	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0.11
26	folate (UG)	23

0.941 | 0.941 | 1.69 Complete Comparison:
Kidney Beans vs. Wild Rice

plants and vegetables

Several plants and vegetables offer similar nutrients to wild rice including lima beans, sprouted peas, dijon mustard, alfalfa sprouts and yellow corn.

Lima Beans

Similarity: > 95%

More nutritionally dense than wild rice, lima beans are also high in and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than wild rice.

For 100 grams of wild rice and lima beans:

Wild Rice (5/8 cup)		Lima Beans (5/8 cup)
0.14	Vitamin B6 (MG)	0.2

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	113
1.8	dietary fiber (G)	4.9
0.73	sugar (G)	1.5
4	protein (G)	6.8
0.05	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.24	Vitamin E (MG)	0.32
3	calcium (MG)	34
0.6	iron (MG)	3.1
101	potassium (MG)	467
0.05	thiamin (MG)	0.22
0.09	riboflavin (MG)	0.1
1.3	niacin (MG)	1.5
0.15	pantothenic acid (MG)	0.25
0.14	Vitamin B6 (MG)	0.2
26	folate (UG)	34

0.958 | 0.958 | 3.18 Complete Comparison:
Lima Beans vs. Wild Rice

Sprouted Peas

Similarity: > 95%

More nutritionally dense than wild rice, sprouted peas are also high in and contains some of the same nutrients. Moreover, sprouted peas contains more protein, Vitamin C, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and sprouted peas:

Wild Rice (5/8 cup)		Sprouted Peas (7/8 cup)
0.14	Vitamin B6 (MG)	0.27

However, wild rice does contain more dietary fiber than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	124
1.8	dietary fiber (G)	0
0.73	sugar (G)	0
4	protein (G)	8.8
0.05	saturated fat (G)	0.12
0	Vitamin C (MG)	10
0.24	Vitamin E (MG)	0
3	calcium (MG)	36
0.6	iron (MG)	2.3
101	potassium (MG)	381
0.05	thiamin (MG)	0.23
0.09	riboflavin (MG)	0.16
1.3	niacin (MG)	3.1
0.15	pantothenic acid (MG)	1
0.14	Vitamin B6 (MG)	0.27
26	folate (UG)	144

0.948 | 0.948 | 2.96 Complete Comparison:
Sprouted Peas vs. Wild Rice

Dijon Mustard

Similarity: > 95%

More nutritionally dense than wild rice, dijon mustard is also high in and contains some of the same nutrients. Also, dijon mustard contains more dietary fiber, protein and Vitamin C than wild rice.

For 100 grams of wild rice and dijon mustard:

Wild Rice (5/8 cup)		Dijon Mustard (50 tsps)
0.14	Vitamin B6 (MG)	0.4

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	508
1.8	dietary fiber (G)	12
0.73	sugar (G)	6.8
4	protein (G)	26
0.05	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.24	Vitamin E (MG)	5.1
3	calcium (MG)	266
0.6	iron (MG)	9.2
101	potassium (MG)	738
0.05	thiamin (MG)	0.81
0.09	riboflavin (MG)	0.26
1.3	niacin (MG)	4.7
0.15	pantothenic acid (MG)	0.81
0.14	Vitamin B6 (MG)	0.4
26	folate (UG)	162

0.947 | 0.947 | 10.48 Complete Comparison:
Dijon Mustard vs. Wild Rice

Alfalfa Sprouts

Similarity: > 90%

Alfalfa sprouts contain nutrients similar to wild rice, but in smaller amounts overall. Moreover, alfalfa sprouts contains more protein, Vitamin C, Vitamin A, calcium and pantothenic acid than wild rice.

For 100 grams of wild rice and alfalfa sprouts:

Wild Rice (5/8 cup)		Alfalfa Sprouts (3 cups)
0.14	Vitamin B6 (MG)	0.03

However, wild rice does contain more niacin and Vitamin B6 than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	23
1.8	dietary fiber (G)	1.9
0.73	sugar (G)	0.2
4	protein (G)	4
0.05	saturated fat (G)	0.07
0	Vitamin C (MG)	8.2
0	Vitamin A (UG)	8
0.24	Vitamin E (MG)	0.02
3	calcium (MG)	32
0.6	iron (MG)	0.96
101	potassium (MG)	79
0.05	thiamin (MG)	0.08
0.09	riboflavin (MG)	0.13
1.3	niacin (MG)	0.48
0.15	pantothenic acid (MG)	0.56
0.14	Vitamin B6 (MG)	0.03
26	folate (UG)	36

0.942 | 0.942 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Wild Rice

Yellow Corn

Similarity: > 90%

Yellow corn contains nutrients similar to wild rice, but in smaller amounts overall. Moreover, yellow corn contains more dietary fiber, Vitamin C, Vitamin A, calcium and potassium than wild rice.

For 100 grams of wild rice and yellow corn:

Wild Rice (5/8 cup)		Yellow Corn (about 1 ear)
0.14	Vitamin B6 (MG)	0.14

However, wild rice

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	96
1.8	dietary fiber (G)	2.4
0.73	sugar (G)	4.5
4	protein (G)	3.4
0.05	saturated fat (G)	0.2
0	Vitamin C (MG)	5.5
0	Vitamin A (UG)	13
0.24	Vitamin E (MG)	0.09
3	calcium (MG)	3
0.6	iron (MG)	0.45
101	potassium (MG)	218
0.05	thiamin (MG)	0.09
0.09	riboflavin (MG)	0.06
1.3	niacin (MG)	1.7
0.15	pantothenic acid (MG)	0.79
0.14	Vitamin B6 (MG)	0.14
26	folate (UG)	23

0.939 | 0.939 | 1.49 Complete Comparison:
Yellow Corn vs. Wild Rice

other

Big Mac

Similarity: > 90%

Big mac is also high in and contains some of the same nutrients. Moreover, big mac contains more protein, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and big mac:

Wild Rice (5/8 cup)		Big Mac (1/2 burger)
0.14	Vitamin B6 (MG)	0

However, wild rice does contain more pantothenic acid and Vitamin B6 than big mac by weight.

Here is a comparison of the rest of nutrients:

101	calories (KCAL)	257
1.8	dietary fiber (G)	1.6
0.73	sugar (G)	4
4	protein (G)	12
0.05	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
0.24	Vitamin E (MG)	0
3	calcium (MG)	116
0.6	iron (MG)	2
101	potassium (MG)	181
0.05	thiamin (MG)	0.18
0.09	riboflavin (MG)	0.21
1.3	niacin (MG)	3.4
0.15	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0
26	folate (UG)	46
0	Vitamin B12 (UG)	0.88

0.94 | 0.94 | 2.72 Complete Comparison:
Big Mac vs. Wild Rice

Other Nutritional Substitutes

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