Pasta, cooked vs Cooked wild rice
In short
For the same 100 calories you eat 64 g of pasta, cooked or 99 g of cooked wild rice. Both get most of their calories from carbohydrate.
More in pasta, cooked: selenium, folate (2.9×), thiamin (3.4×) and sodium. More in cooked wild rice: zinc (4.1×), copper, vitamin B6 (4.3×) and magnesium (2.8×). Everything else is within 4% of a day's needs.
Calories, and where they come from
63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 g fat
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 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.
- Selenium30% vs 1%
16.7 µg vs 0.79 µg
- Folate19% vs 6%
75.2 µg vs 25.7 µg
- Thiamin (B1)14% vs 4%
0.17 mg vs 0.051 mg
- Zinc3% vs 12%
0.32 mg vs 1.3 mg
- Copper7% vs 13%
0.063 mg vs 0.12 mg
- Sodiumlimit6% vs <1%
148 mg vs 3 mg
- Vitamin B62% vs 8%
0.031 mg vs 0.13 mg
- Magnesium3% vs 8%
11.5 mg vs 31.7 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 4 g7%·8%
- Total fat0.59 g · 0.34 g1%·<1%
- Saturated fatlimit0.11 g · 0.049 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates19.5 g · 21.1 g7%·8%
- Fiber1.1 g · 1.8 g4%·6%
- Potassium28 mg · 100 mg1%·2%
- Calcium4.5 mg · 3 mg<1%·<1%
- Iron0.81 mg · 0.59 mg4%·3%
- Phosphorus36.9 mg · 81.2 mg3%·6%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.038 mg · 0.24 mg<1%·2%
- Vitamin K0 µg · 0.5 µg0%·<1%
- Riboflavin (B2)0.086 mg · 0.086 mg7%·7%
- Niacin (B3)1.1 mg · 1.3 mg7%·8%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4.1 mg · 10.1 mg1%·2%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Pasta, cooked (Survey (FNDDS) 2708357), Cooked wild rice (SR Legacy 168897). 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.