White rice vs Wild rice: How Are They Different?
White rice and wild rice belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare white rice and wild rice and help you learn more about their similarities and differences.
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Wild rice (Zizania aquatica) is a type of cereal grain that is native to North America, specifically the Great Lakes region and the St. Lawrence River area.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like zinc, iron, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Wild rice has a nutty and slightly earthy flavor and is often used as a side dish or as an ingredient in salads, soups, and stuffings. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Wild rice is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also considered a sustainable crop, as it can be grown in various habitats, including shallow water, and doesn’t require chemical fertilizers or pesticides.
Wild rice is an excellent source of Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
White rice vs Wild rice Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing white rice vs wild rice.
This comparison will start by comparing the caloric value of white rice and wild rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|White rice||Wild rice|
|Energy||360 kcal||357 kcal|
|Carbs||79.3 g||74.9 g|
|Sugar||1.88 g||2.5 g|
|Fiber||3.3 g||6.2 g|
|Protein||6.61 g||14.7 g|
|Fat||0.58 g||1.08 g|
|Saturated Fat||0.158 g||0.156 g|
White rice vs Wild rice Calories
Most calories in grains come from carbs.
Comparing wild rice vs white rice for weight loss, wild rice is slightly lower in calories, with 357 calories per 100 grams, compared to 360 calories per 100 grams of white rice.
However, both white rice and wild rice can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
White rice vs Wild rice Protein
Grains and most grain products, including white rice and wild rice, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Wild rice offers around 55% more protein than white rice.
Wild rice has 14.7 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
White rice vs Wild rice Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in white rice and wild rice.
The total amount of carbohydrates is around 6% higher in white rice than in wild rice. It has 79.3 grams per 100 grams, compared to 74.9 grams in wild rice.
There’s less sugar in white rice than in wild rice, 24% precisely.
That said, 100 grams of white rice contains 1.9 grams of sugar, while the same amount of wild rice contains 2.5 grams.
Lastly, let’s take a look at the dietary fiber in white rice and wild rice.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 6.2 grams of fiber per 100 grams, wild rice is a better source of fiber than white rice which offers 3.3 grams per 100 gram portion.
White rice vs Wild rice Fats
Like most other grains, white rice and wild rice are low in fat.
Fats in white rice and wild rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in white rice and wild rice:
- White rice: 0.6 grams per 100 grams
- Wild rice: 1.1 per 100 grams
Speaking of saturated fats, white rice and wild rice contain the same amount of saturated fats, 0.2 grams per 100 grams.
White rice vs Wild rice Vitamins Content
This section will discuss the vitamin content of white rice and wild rice.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
White rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, wild rice has a higher amount of vitamin A, and vitamin B5 (Pantothenic acid).
White rice and wild rice contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins white rice and wild rice contain side by side, so you can easily compare them.
|White rice||Wild rice|
|Vitamin A||62 IU||19 IU|
|Vitamin B1 (Thiamine)||0.07 mg||0.115 mg|
|Vitamin B2 (Riboflavin)||0.048 mg||0.262 mg|
|Vitamin B3 (Niacin)||1.6 mg||6.73 mg|
|Vitamin B5 (Pantothenic acid)||1.34 mg||1.07 mg|
|Vitamin B6 (Pyroxidine)||0.145 mg||0.391 mg|
|Vitamin B9 (Folate)||9 µg||95 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.37 mg||0.82 mg|
|Vitamin K||0.5 µg||1.9 µg|
White rice vs Wild rice Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the white rice and wild rice comparison focuses on their mineral content.
White rice is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than wild rice.
On the other hand, wild rice is a higher amount of selenium.
White rice and wild rice contain the same amount of fluoride.
Check out the table below to learn how white rice and wild rice compare when it comes to mineral content.
|White rice||Wild rice|
|Calcium||9 mg||21 mg|
|Copper||0.11 mg||0.524 mg|
|Iron||0.8 mg||1.96 mg|
|Magnesium||35 mg||177 mg|
|Manganese||1.1 mg||1.33 mg|
|Phosphorus||108 mg||433 mg|
|Potassium||86 mg||427 mg|
|Selenium||78.8 µg||2.8 µg|
|Sodium||1 mg||7 mg|
|Zinc||1.16 mg||5.96 mg|
The Final Word
This article highlighted the similarities and differences between white rice and wild rice.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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