Cooked wild rice vs Dry enriched pasta

Cooked wild riceDry enriched pasta
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 99 g of cooked wild rice or 27 g of dry enriched pasta. Both get most of their calories from carbohydrate.

More in cooked wild rice: zinc (3.5×), vitamin B6 (3.5×), copper and magnesium (2.2×). More in dry enriched pasta: selenium, folate (4.1×), thiamin (4.7×) and niacin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice100 cal

99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat

Dry enriched pasta100 cal

27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 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 calories 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.

0%25%50%
  • Selenium0.79 µg · 17 µg
    1%31%
  • Folate25.7 µg · 105 µg
    6%26%
  • Thiamin (B1)0.051 mg · 0.24 mg
    4%20%
  • Zinc1.3 mg · 0.38 mg
    12%3%
  • Vitamin B60.13 mg · 0.038 mg
    8%2%
  • Copper0.12 mg · 0.078 mg
    13%9%
  • Magnesium31.7 mg · 14.3 mg
    8%3%
  • Niacin (B3)1.3 mg · 1.9 mg
    8%12%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein4 g · 3.5 g8%·7%
  • Total fat0.34 g · 0.41 g<1%·1%
  • Saturated fatlimit0.049 g · 0.075 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.1 g · 20.1 g8%·7%
  • Fiber1.8 g · 0.86 g6%·3%
  • Sodiumlimit3 mg · 1.6 mg<1%·<1%
  • Potassium100 mg · 60.1 mg2%·1%
  • Calcium3 mg · 5.7 mg<1%·<1%
  • Iron0.59 mg · 0.89 mg3%·5%
  • Phosphorus81.2 mg · 50.9 mg6%·4%
  • Manganese0.28 mg · 0.25 mg12%·11%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.24 mg · 0.03 mg2%·<1%
  • Vitamin K0.5 µg · 0.027 µg<1%·<1%
  • Riboflavin (B2)0.086 mg · 0.11 mg7%·8%
  • Pantothenic acid (B5)0.15 mg · 0.12 mg3%·2%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.1 mg · 4.1 mg2%·1%

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.

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