Cooked wild rice vs Whole grain pasta, cooked
In short
Gram for gram, there are 47% more calories in whole grain pasta, cooked than in cooked wild rice (148 vs 101 in 100 g). Both get most of their calories from carbohydrate.
More in whole grain pasta, cooked: selenium, copper, niacin (2.4×), sodium and 4 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
6 g protein · 29.9 g carbs (0.75 g sugars) · 1.7 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 g 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 66%
0.8 µg vs 36.1 µg
- Copper13% vs 25%
0.12 mg vs 0.22 mg
- Niacin (B3)8% vs 19%
1.3 mg vs 3.1 mg
- Sodiumlimit<1% vs 10%
3 mg vs 235 mg
- Thiamin (B1)4% vs 13%
0.052 mg vs 0.15 mg
- Fiber6% vs 14%
1.8 g vs 3.9 g
- Iron3% vs 10%
0.6 mg vs 1.7 mg
- Magnesium8% vs 13%
32 mg vs 54 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein4 g · 6 g8%·12%
- Total fat0.34 g · 1.7 g<1%·2%
- Saturated fatlimit0.049 g · 0.24 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.3 g · 29.9 g8%·11%
- Potassium101 mg · 95 mg2%·2%
- Calcium3 mg · 13 mg<1%·1%
- Phosphorus82 mg · 126 mg7%·10%
- Zinc1.3 mg · 1.3 mg12%·12%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.24 mg · 0.23 mg2%·2%
- Vitamin K0.5 µg · 0.6 µg<1%·1%
- Riboflavin (B2)0.087 mg · 0.098 mg7%·8%
- Vitamin B60.14 mg · 0.092 mg8%·5%
- Folate26 µg · 21 µg7%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.2 mg · 6.5 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.