Cooked wild rice vs Whole grain pasta, cooked

Cooked wild riceWhole grain pasta, cooked
Same weightSame caloriesOne serving

In short

One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 207 calories in whole grain pasta, cooked (1 cup, cooked, 140 g). Both get most of their calories from carbohydrate.

More in cooked wild rice: vitamin B6. More in whole grain pasta, cooked: selenium, sodium, niacin (2.1×), copper and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice166 cal

1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat

Whole grain pasta, cooked207 cal

1 cup, cooked (140 g) · 8.3 g protein · 41.8 g carbs (1.1 g sugars) · 2.4 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%50%100%
  • Selenium1.3 µg · 50.5 µg
    2%92%
  • Sodiumlimit4.9 mg · 329 mg
    <1%14%
  • Niacin (B3)2.1 mg · 4.3 mg
    13%27%
  • Copper0.2 mg · 0.31 mg
    22%35%
  • Thiamin (B1)0.085 mg · 0.22 mg
    7%18%
  • Fiber3 g · 5.5 g
    11%20%
  • Iron0.98 mg · 2.4 mg
    5%13%
  • Magnesium52.5 mg · 75.6 mg
    12%18%
  • Vitamin B60.22 mg · 0.13 mg
    13%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein6.5 g · 8.3 g13%·17%
  • Total fat0.56 g · 2.4 g1%·3%
  • Saturated fatlimit0.08 g · 0.34 g<1%·2%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates35 g · 41.8 g13%·15%
  • Potassium166 mg · 133 mg4%·3%
  • Calcium4.9 mg · 18.2 mg<1%·1%
  • Phosphorus134 mg · 176 mg11%·14%
  • Zinc2.2 mg · 1.9 mg20%·17%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.39 mg · 0.32 mg3%·2%
  • Vitamin K0.82 µg · 0.84 µg1%·1%
  • Riboflavin (B2)0.14 mg · 0.14 mg11%·11%
  • Folate42.6 µg · 29.4 µg11%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline16.7 mg · 9.1 mg3%·2%

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.

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