Pasta, cooked vs Wild rice, raw
In short
Gram for gram, there are 2.3 times as many calories in wild rice, raw as in pasta, cooked (359 vs 157 in 100 g). Both get most of their calories from carbohydrate.
More in pasta, cooked: sodium. More in wild rice, raw: zinc (11×), copper (4.9×), niacin (4.1×), phosphorus (6.1×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
5.8 g protein · 30.7 g carbs (0.56 g sugars) · 0.92 g fat
12.8 g protein · 75.7 g carbs · 1.7 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 g 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.
- Zinc0.51 mg · 5.8 mg5%53%
- Copper0.099 mg · 0.49 mg11%54%
- Niacin (B3)1.7 mg · 6.9 mg10%43%
- Phosphorus58 mg · 355 mg5%28%
- Magnesium18 mg · 109 mg4%26%
- Vitamin B60.049 mg · 0.39 mg3%23%
- Carbohydrates30.7 g · 75.7 g11%28%
- Protein5.8 g · 12.8 g12%26%
- Sodiumlimit232 mg · 1 mg10%<1%
- Fiber1.8 g · 4.3 g6%15%
- Thiamin (B1)0.27 mg · 0.34 mg23%28%
- Potassium44 mg · 299 mg1%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.92 g · 1.7 g1%·2%
- Calcium7 mg · 8 mg1%·1%
- Iron1.3 mg · 1.5 mg7%·9%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, riboflavin (B2), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Pasta, cooked (Survey (FNDDS) 2708357), Wild rice, raw (Foundation 2710821). 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.