Rice is a delightful ingredient that can taste excellent with just about everything, and its flexibility is hard to ignore. Maybe you prefer eating rice with a bowl of hot curry. Or maybe, you’d rather treat yourself to an enticingly sweet treat and prepare mango sticky rice instead. Indeed, rice may be utilized in an astounding variety of ways to liven up your food. For example, when in doubt, simply cook yourself a nice bowl of fried rice, or take it a step further and add chicken to your fried rice to make the meal extra wonderful.
If you ask any fan of the grain, they will confirm that there are a variety of varieties to choose from. Wild rice and brown rice are two of the most common types. Both wild rice and brown rice are nutrient-dense whole grains, yet there are some notable variations between the two. Check out our comparison of the nutritional value and other concerning factors of brown rice vs. wild rice below.
Brown Rice vs Wild Rice: The Nutritional Difference
In order to make a comparison between brown rice and wild rice, the variations in calories, protein, fat, and carbohydrate content must be taken into consideration. Wild rice has fewer calories and carbohydrates than brown rice, but both have the same amount of fiber in a cup of cooked rice: 3 grams. It has 35 grams of carbohydrates and 166 calories per serving. Brown rice provides 248 calories and 52 grams of carbohydrates in the same serving.
The two grains don’t seem to differ much in terms of protein content. Wild rice has 6.5 grams of protein in one cup of cooked rice. There are 5.5 grams of brown rice in a single serving. However, if you follow a vegan or vegetarian diet that depends on grains for protein, the distinction between them is critical. A vegan diet may be low in lysine since wild rice has more amino acids than brown rice, according to Vegan Health.
With the exception of manganese and selenium, both wild rice and brown rice are nutritionally comparable. Both minerals can be found in brown rice, making it a better choice. For every cup of brown rice, you’ll receive two milligrams of manganese, compared to just half a milligram in wild rice. The variation in selenium content is significantly more pronounced. Wild rice has just 1 microgram of selenium per cup, but brown rice contains 19 micrograms. Even though the variations may appear little, the levels of essential minerals in brown rice are considerably closer to what you require on a daily basis.
Manganese contributes to the formation of a potent antioxidant that shields cells’ energy-producing components from harm caused by unstable chemicals known as free radicals. In addition, it aids in digestion, bone health, and the healing of wounds. While brown rice supplies 88% of the daily manganese requirement, wild rice only offers 23%.
Aside from creating a number of powerful antioxidants, selenium is also essential for the production of thyroid hormones. Thus, selenium is necessary for healthy development and metabolism. A single cup of brown rice provides 27 percent of the DV for selenium, whereas wild rice provides just 2 percent of the DV.
Cooking and Serving Ways: The Comparison
A bit longer time is needed to cook wild and brown rice than white rice. Simmering them in water or broth is all that’s required to prepare them. Make up the three cups of liquid with one cup of wild rice. Two cups of water are required for one cup of normal brown rice.
For brown rice, you’ll need to cook it for approximately 35 to 50 minutes; for white rice, you’ll need to cook it for around 30 minutes. It’s easy to tell when wild rice is done because the kernels split apart. During the cooking process, all of the water should be drained out of the meat. Rice will get mushy or you will have to drain water, both of which remove nutrients from the dish.
The more costly grain may be stretched a bit farther by using more brown rice than wild rice when combining the two. Toss in some finely diced onion and some grated Parmesan cheese for an easy side dish. Mix both grains with bell peppers, onions, cucumbers, cherry tomatoes, and your favorite vinaigrette dressing to create a nutritious salad. Chicken or low-fat cheese may also be added as an additional source of protein. Combine wild rice, brown rice, cranberries, walnuts, and an orange-based vinaigrette to make a delicious salad.
Other Notable Differences
Because they’re both nutritious, wild and brown rice are comparable. However, they vary in taste, appearance, and nutritional content. While brown rice has a more subtle flavor, the taste of wild rice is rather robust, and you’ll certainly detect it. According to Livestrong, harvesting wild rice is more difficult than harvesting brown rice, which is why it is more expensive. Wild rice is much darker than brown rice, and brown rice comes in a variety of grain sizes, but wild rice is almost exclusively long grain.
When you’re done cooking brown rice, you’ll notice that the texture is a little chewy and mild. Interestingly, the caloric content of wild rice vs brown rice differs significantly. Compared to brown or wild rice, cooked wild rice contains 30% fewer calories. Wild rice also provides an additional 40 percent of the daily recommended value for protein. There’s more to it than meets the eye. Wild rice has more fiber than brown rice, which might help you feel fuller for longer. Potassium and zinc levels are also greater in this food.
Brown rice, on the other hand, has far more manganese than the wild rice, a mineral essential to the health of your bones and metabolism. Naturally, wild and brown rice are both healthy choices with a lot of antioxidants if you truly think about it. In addition, they’re gluten-free, which is a big plus for folks who may be sensitive to gluten.
However, brown rice contains arsenic, a hazardous metal that may cause cancer and heart disease if consumed in excessive doses. But if you consume brown rice in moderation, you are not putting yourself in danger.
The Prize: What You Can Take
There are a variety of ways to include wild rice into your diet, whether you like brown or white rice. To lower calories and increase your protein consumption, wild rice is the best choice. Wild rice is lower in calories and twice as protein-rich than brown rice, making it a better choice for those looking to lose weight. In addition to providing all nine of the body’s required amino acids, wild rice also aids in muscular growth, mood regulation, and immune system function.
Fiber, antioxidants, and minerals including manganese, magnesium, and phosphorus may be found in both varieties of rice. Using brown rice instead of wild rice isn’t going to have any negative effects because of the higher B vitamin content in brown rice (which makes it an excellent option for vegetarians and vegans).
There you have it, folks. Adding wild rice and brown rice to your diet is a great idea. This is great news whether you’re gluten-intolerant or just attempting to limit your consumption. The rich fiber, protein, and nutrients in each grain make them all superior to white rice in terms of health benefits.
It doesn’t get much better than this. Wild rice and brown rice are both delicious and versatile, allowing you to enjoy a robust wild rice bowl today and a healthy brown rice bake towards the end of the week.