Pasta, cooked vs Raw wild rice
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
63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 g fat
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
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 0.78 µg
- Zinc3% vs 15%
0.32 mg vs 1.7 mg
- Folate19% vs 7%
75.2 µg vs 26.6 µg
- Thiamin (B1)14% vs 3%
0.17 mg vs 0.032 mg
- Copper7% vs 16%
0.063 mg vs 0.15 mg
- Magnesium3% vs 12%
11.5 mg vs 49.6 mg
- Phosphorus3% vs 10%
36.9 mg vs 121 mg
- Sodiumlimit6% vs <1%
148 mg vs 2 mg
- Niacin (B3)7% vs 12%
1.1 mg vs 1.9 mg
- Vitamin B62% vs 6%
0.031 mg vs 0.11 mg
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.