Cooked wild rice vs Whole grain pasta, cooked
In short
For the same 100 calories you eat 99 g of cooked wild rice or 68 g of whole grain pasta, cooked. Both get most of their calories from carbohydrate.
More in cooked wild rice: vitamin B6 (2.2×). More in whole grain pasta, cooked: selenium, sodium, niacin and thiamin (2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat
67.6 g · 4 g protein · 20.2 g carbs (0.51 g sugars) · 1.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Selenium1% vs 44%
0.79 µg vs 24.4 µg
- Sodiumlimit<1% vs 7%
3 mg vs 159 mg
- Niacin (B3)8% vs 13%
1.3 mg vs 2.1 mg
- Thiamin (B1)4% vs 9%
0.051 mg vs 0.1 mg
- Vitamin B68% vs 4%
0.13 mg vs 0.062 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 4 g8%·8%
- Total fat0.34 g · 1.1 g<1%·1%
- Saturated fatlimit0.049 g · 0.16 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.1 g · 20.2 g8%·7%
- Fiber1.8 g · 2.6 g6%·9%
- Potassium100 mg · 64.2 mg2%·1%
- Calcium3 mg · 8.8 mg<1%·1%
- Iron0.59 mg · 1.2 mg3%·6%
- Magnesium31.7 mg · 36.5 mg8%·9%
- Phosphorus81.2 mg · 85.1 mg6%·7%
- Zinc1.3 mg · 0.9 mg12%·8%
- Copper0.12 mg · 0.15 mg13%·17%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.16 mg2%·1%
- Vitamin K0.5 µg · 0.41 µg<1%·<1%
- Riboflavin (B2)0.086 mg · 0.066 mg7%·5%
- Folate25.7 µg · 14.2 µg6%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.1 mg · 4.4 mg2%·1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Whole grain pasta, cooked (Survey (FNDDS) 2708358). 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.