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#1: Cooked Wild Rice
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#2: Cooked Wild Rice
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#3: Kamut Cooked
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Nutrition Facts Comparison Tool

Nutrition Comparison of Cooked Wild Rice, Cooked Wild Rice, and Kamut Cooked

Calorie Comparison


2000 calories = Full Bar
  • Cooked Wild Rice100 grams (x1)5% DV
  • Cooked Wild Rice1 cup (x1)8% DV
  • Kamut Cooked1 cup (x1)11% DV

Fat Comparison


65g = Full Bar
  • Cooked Wild Rice100 grams (x1)1% DV
  • Cooked Wild Rice1 cup (x1)1% DV
  • Kamut Cooked1 cup (x1)2% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Wild Rice100 grams (x1)7% DV
  • Cooked Wild Rice1 cup (x1)12% DV
  • Kamut Cooked1 cup (x1)16% DV

Protein Comparison


50g = Full Bar
  • Cooked Wild Rice100 grams (x1)8% DV
  • Cooked Wild Rice1 cup (x1)13% DV
  • Kamut Cooked1 cup (x1)20% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Wild Rice100 grams (x1)0% DV
  • Cooked Wild Rice1 cup (x1)0% DV
  • Kamut Cooked1 cup (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Wild Rice100 grams (x1)7% DV
  • Cooked Wild Rice1 cup (x1)12% DV
  • Kamut Cooked1 cup (x1)30% DV

Sugar Comparison


50g = Full Bar
  • Cooked Wild Rice100 grams (x1)1% DV
  • Cooked Wild Rice1 cup (x1)2% DV
  • Kamut Cooked1 cup (x1)11% DV

Iron Comparison


18mg = Full Bar
  • Cooked Wild Rice100 grams (x1)3% DV
  • Cooked Wild Rice1 cup (x1)5% DV
  • Kamut Cooked1 cup (x1)17% DV

Calcium Comparison


1300mg = Full Bar
  • Cooked Wild Rice100 grams (x1)0% DV
  • Cooked Wild Rice1 cup (x1)0% DV
  • Kamut Cooked1 cup (x1)1% DV

Potassium Comparison


4700mg = Full Bar
  • Cooked Wild Rice100 grams (x1)2% DV
  • Cooked Wild Rice1 cup (x1)4% DV
  • Kamut Cooked1 cup (x1)6% DV
Macronutrients
Food ##1#2#3
Weight (g)100164172
Calories
(%DV)
101
(5%)
166
(8%)
227
(11%)
Fat (g)
(%DV)
0.3
(1%)
0.6
(1%)
1.4
(2%)
Protein (g)
(%DV)
4
(8%)
6.5
(13%)
9.8
(20%)
Carbohydrates (g)
(%DV)
21.3
(7%)
35
(12%)
47.5
(16%)
Sugar (g)
(%DV)
0.7
(1%)
1.2
(2%)
5.3
(11%)
Fiber (g)
(%DV)
1.8
(7%)
3
(12%)
7.4
(30%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0.1
(1%)
Net Carbs (g)19.53240.1
Trans Fats (g)~~0
Minerals
Food ##1#2#3
Weight (g)100164172
Calcium (mg)
(%DV)
3
(0%)
4.9
(0%)
15.5
(1%)
Iron (mg)
(%DV)
0.6
(3%)
1
(5%)
3
(17%)
Potassium (mg)
(%DV)
101
(2%)
165.6
(4%)
282.1
(6%)
Magnesium (mg)
(%DV)
32
(8%)
52.5
(12%)
82.6
(20%)
Phosphorus (mg)
(%DV)
82
(7%)
134.5
(11%)
252.8
(20%)
Sodium (mg)
(%DV)
3
(0%)
4.9
(0%)
13.8
(1%)
Zinc (mg)
(%DV)
1.3
(12%)
2.2
(20%)
3.2
(29%)
Copper (mg)
(%DV)
0.1
(13%)
0.2
(22%)
0.4
(40%)
Manganese (mg)
(%DV)
0.3
(12%)
0.5
(20%)
1.8
(77%)
Selenium (μg)
(%DV)
0.8
(1%)
1.3
(2%)
54.9
(100%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100164172
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(4%)
0.1
(7%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.1
(7%)
0.1
(11%)
0.1
(4%)
Niacin (B3) (mg)
(%DV)
1.3
(8%)
2.1
(13%)
4
(25%)
Pantothenic acid (B5) (mg)
(%DV)
0.2
(3%)
0.3
(5%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
0.2
(13%)
0.1
(7%)
Folate (B9) (μg)
(%DV)
26
(7%)
42.6
(11%)
18.9
(5%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
26
(7%)
42.6
(11%)
18.9
(5%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
26
(7%)
42.6
(11%)
18.9
(5%)
Choline (mg)
(%DV)
10.2
(2%)
16.7
(3%)
~
(~%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
3
(0%)
4.9
(0%)
6.9
(0%)
Beta Carotene (μg)
(%DV)
2
(0%)
3.3
(0%)
~
(~%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Lycopene (μg)00~
Lutein + Zeaxanthin (μg)64105~
Vitamin E (mg)
(%DV)
0.2
(2%)
0.4
(3%)
0.4
(3%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.5
(0%)
0.8
(1%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100164172
Water (g)73.9121.2112.1
Ash (g)011
Alcohol (g)00~
Caffeine (mg)00~
Theobromine (mg)00~
Carbohydrates
Food ##1#2#3
Weight (g)100164172
Sucrose (g)0.30.5~
Glucose (g)0.20.3~
Fructose (g)0.20.3~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100164172
Omega 3s (mg)
(%DV)
95
(6%)
156
(10%)
0
(0%)
Omega 6s (mg)1191950
Omega 3 to Omega 6 Ratio0.80.8~
Omega 6 to Omega 3 Ratio1.251.25~
4:0 (mg)00~
6:0 (mg)00~
8:0 (mg)00~
10:0 (mg)00~
12:0 (mg)00~
13:0 (mg)~~~
14:0 (mg)00~
15:0 (mg)~~~
16:0 (mg)4675~
17:0 (mg)~~~
18:0 (mg)35~
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)5082144
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)00~
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)5082~
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)00~
22:1 undifferentiated (mg)00~
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)213349418
18:2 undifferentiated (mg)119195~
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)95156~
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)00~
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)00~
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)00~
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)00~
Docosahexaenoic Acid (DHA) (mg)00~
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100164172
Betaine (mg)~~~
Tryptophan (mg)
(%DV)
49
(18%)
80
(29%)
88
(31%)
Threonine (mg)
(%DV)
127
(12%)
208
(20%)
296
(28%)
Isoleucine (mg)
(%DV)
167
(12%)
274
(20%)
378
(27%)
Leucine (mg)
(%DV)
276
(10%)
453
(17%)
743
(27%)
Lysine (mg)
(%DV)
170
(8%)
279
(13%)
277
(13%)
Methionine (mg)
(%DV)
119
(16%)
195
(27%)
167
(23%)
Cystine (mg)
(%DV)
47
(16%)
77
(27%)
206
(72%)
Phenylalanine (mg)
(%DV)
195
(22%)
320
(37%)
516
(59%)
Tyrosine (mg)
(%DV)
169
(19%)
277
(32%)
236
(27%)
Valine (mg)
(%DV)
232
(13%)
380
(21%)
459
(25%)
Arginine (mg)308505464
Histidine (mg)
(%DV)
104
(15%)
171
(24%)
253
(36%)
Alanine (mg)223366363
Aspartic acid (mg)384630537
Glutamic acid (mg)69511403234
Glycine (mg)182298387
Proline (mg)1402301065
Serine (mg)211346507
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.