Cooked wild rice vs Dry enriched pasta
In short
Gram for gram, there are 3.7 times as many calories in dry enriched pasta as in cooked wild rice (371 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in dry enriched pasta: selenium, folate (15×), thiamin (17×), niacin (5.6×) and 10 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 g fat
13 g protein · 74.7 g carbs (2.7 g sugars) · 1.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Selenium0.8 µg · 63.2 µg1%115%
- Folate26 µg · 391 µg7%98%
- Thiamin (B1)0.052 mg · 0.89 mg4%74%
- Niacin (B3)1.3 mg · 7.2 mg8%45%
- Manganese0.28 mg · 0.92 mg12%40%
- Riboflavin (B2)0.087 mg · 0.4 mg7%31%
- Carbohydrates21.3 g · 74.7 g8%27%
- Copper0.12 mg · 0.29 mg13%32%
- Protein4 g · 13 g8%26%
- Iron0.6 mg · 3.3 mg3%18%
- Phosphorus82 mg · 189 mg7%15%
- Pantothenic acid (B5)0.15 mg · 0.43 mg3%9%
- Fiber1.8 g · 3.2 g6%11%
- Magnesium32 mg · 53 mg8%13%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.34 g · 1.5 g<1%·2%
- Saturated fatlimit0.049 g · 0.28 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit3 mg · 6 mg<1%·<1%
- Potassium101 mg · 223 mg2%·5%
- Calcium3 mg · 21 mg<1%·2%
- Zinc1.3 mg · 1.4 mg12%·13%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.11 mg2%·1%
- Vitamin K0.5 µg · 0.1 µg<1%·<1%
- Vitamin B60.14 mg · 0.14 mg8%·8%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.2 mg · 15.1 mg2%·3%
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Dry enriched pasta (SR Legacy 169736). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.