USDA-derived comparison
Oats (porridge, dry) vs Wild Rice
Oats (porridge, dry) leads for Phosphorus, Vitamin B1 and Iron per 100g, while Wild Rice holds its own elsewhere.
Who each is for: Choose oats (porridge, dry) for phosphorus and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Oats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Wild Rice
Typical serving: 1 cup (165g)
6/100
No clear per-100g leads, which is a result in itself.
Full Wild Rice pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Oats (porridge, dry) | Wild Rice |
|---|---|---|
| Calories | 379 kcal | 101 kcal |
| Protein | 13 g | 4 g |
| Carbs | 68 g | 21 g |
| Fat | 7 g | 0 g |
| Fiber | 10 g | 2 g |
| Sat fat | 1 g | 0 g |
| Sodium | 6 mg | 3 mg |
| Potassium | 362 mg | 101 mg |
| Calcium | 52 mg | 3 mg |
| Iron | 4.3 mg | 0.6 mg |
| Magnesium | 138 mg | 32 mg |
| Zinc | 3.6 mg | 1.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 32 µg | 26 µg |
Servings differ: 40 g of oats (porridge, dry) is about 40g, 1 cup of wild rice about 165g. Scale accordingly before deciding anything on the 100g basis alone.
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