Ingredient swap
Whole Wheat Flour vs Wild Rice
Whole Wheat Flour has 13.2 g protein and 340 calories per 100 g; wild rice has 14.7 g and 357. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of whole wheat flour (120 g) ≈ ¾ cup of wild rice.
Side by side
| Per 100 g | Whole Wheat Flour | Wild Rice |
|---|---|---|
| Calories | 340 | 357 |
| Protein | 13.2 g | 14.7 gbetter |
| Carbs | 72 g | 74.9 g |
| Fat | 2.5 g | 1.1 g |
| Fiber | 10.7 gbetter | 6.2 g |
| Sugar | 0.4 gbetter | 2.5 g |
| Sodium | 2 mgbetter | 7 mg |
| 1 cup weighs | 120 g | 160 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use wild rice instead of whole wheat flour?
Swap by weight, not by cup: 1 cup of whole wheat flour (120 g) ≈ ¾ cup of wild rice.
Which has more protein?
Wild Rice, with 14.7 g per 100 g versus 13.2 g.
Which has fewer calories?
Whole Wheat Flour, with 340 calories per 100 g.