Wild rice (cooked) vs Brown rice (cooked)
Both count toward 30 plants a week.
| Wild rice (cooked) | Brown rice (cooked) | |
|---|---|---|
| Protein · per 100 g | 4.0 g | 2.7 g |
| Carbs · per 100 g | 21.3 g | 25.6 g |
| Fat · per 100 g | 0.3 g | 1.0 g |
| Fiber · per 100 g | 1.8 g | 1.6 g |
| Energy · per 100 g | 101.0 kcal | 123.0 kcal |
| Protein · per 100 kcal | 4.0 g | 2.2 g |
| To hit 30 g protein | 752 g · 759 kcal | 1095 g · 1347 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Wild rice (cooked) delivers 1.8× the protein per calorie of Brown rice (cooked) (4.0 g vs 2.2 g per 100 kcal).
More protein / 100 g: Wild riceMore fiber / 100 g: Wild riceLighter per 100 g: Wild riceSmaller 30 g portion: Wild rice
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.