Pasta, cooked vs Raw wild rice

Pasta, cookedRaw wild rice
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 64 g of pasta, cooked or 28 g of raw wild rice. Both get most of their calories from carbohydrate.

More in pasta, cooked: selenium, folate (2.8×), thiamin (5.4×) and sodium. More in raw wild rice: zinc (5.1×), copper (2.3×), magnesium (4.3×), phosphorus (3.3×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Pasta, cooked100 cal

63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 g fat

Raw wild rice100 cal

28 g · 4.1 g protein · 21 g carbs (0.7 g sugars) · 0.3 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%
  • Selenium16.7 µg · 0.78 µg
    30%1%
  • Zinc0.32 mg · 1.7 mg
    3%15%
  • Folate75.2 µg · 26.6 µg
    19%7%
  • Thiamin (B1)0.17 mg · 0.032 mg
    14%3%
  • Copper0.063 mg · 0.15 mg
    7%16%
  • Magnesium11.5 mg · 49.6 mg
    3%12%
  • Phosphorus36.9 mg · 121 mg
    3%10%
  • Sodiumlimit148 mg · 2 mg
    6%<1%
  • Niacin (B3)1.1 mg · 1.9 mg
    7%12%
  • Vitamin B60.031 mg · 0.11 mg
    2%6%

Show as: bars · dots

Where they are alike

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

  • Protein3.7 g · 4.1 g7%·8%
  • Total fat0.59 g · 0.3 g1%·<1%
  • Saturated fatlimit0.11 g · 0.044 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates19.5 g · 21 g7%·8%
  • Fiber1.1 g · 1.7 g4%·6%
  • Potassium28 mg · 120 mg1%·3%
  • Calcium4.5 mg · 5.9 mg<1%·<1%
  • Iron0.81 mg · 0.55 mg4%·3%
  • Vitamin A0 µg · 0.28 µg0%·<1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.038 mg · 0.23 mg<1%·2%
  • Vitamin K0 µg · 0.53 µg0%·<1%
  • Riboflavin (B2)0.086 mg · 0.073 mg7%·6%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline4.1 mg · 9.8 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), Raw wild rice (SR Legacy 169726). 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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