Comparative Nutritional Values of Rice

Wild Rice is a very valuable food from a nutritional point of view. It is an excellent source of protein and these proteins are of a particular importance for our diet, as they contain all eight essential amino acids. Rice is also rich in complex carbohydrates, which are burned slowly, providing long-lasting energy. Rice contains important vitamins and minerals such as Vitamin E, Vitamin B, iron and magnesium

Comparison based on 1/2 cup (82 grams) cooked product

Nutrient (grams) Wild Rice Brown Rice Enriched Long Grain White Rice Parboiled Long Grain White Rice
Protein
3.27
2.52

2.13
2.30
Fat
0.28
0.88
0.22
0.29
Carbohydrate
17.50
22.39
22.25
20.58
Fiber
1.50
1.80
0.22
0.70
Energy/Calories

83.00 kcal

108 kcal

103 kcal

97 kcal
Sugars 0.60 0.34 0.04 0.09
Minerals (mg)
Calcium, Ca 2.0 10 8 15
Iron, Fe
0.49
0.41 0.95 1.43
Magnesium, Mg

26.0
42
9
7
Phosphorus, P

67.0
81
34
43
Potassium, K 83.0 42 28 44
Sodium, Na

2.0
5
1
2
Zinc, Zn
1.10
0.61
0.39
0.29
Vitamins
Vitamin C(mg)

0

0

0

0
Thiamin (mg)
0.043
0.094
0.129
0.167
Riboflavin (mg)
0.071
0.024
0.010
0.015
Niacin (mg)
1.055
1.490
1.166
1.824
Vitamin B-6 (mg)
0.111
0.141
0.073
0.123
Folate (µg)

21

4

77

107
Vitamin E (mg)

0.20

0.17

0.03

0.01
Vitamin K (µg)

0.4

0.6

0.0

0.0

Source: August 2014 Composition of Foods: Raw, Processed, Prepared
USDA Nutritional Database for Standard Reference, Release 27

For detailed analysis of wild rice click USDA logo.

usdalogo
Agricultural Research Service
United States Department of Agriculture

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