Pasta, cooked vs Wild rice, raw
In short
For the same 100 calories you eat 64 g of pasta, cooked or 28 g of wild rice, raw. Both get most of their calories from carbohydrate.
More in pasta, cooked: thiamin and sodium. More in wild rice, raw: zinc (5×), copper (2.2×), niacin, phosphorus (2.7×) 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
27.9 g · 3.6 g protein · 21.1 g carbs · 0.48 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.
- Zinc3% vs 15%
0.32 mg vs 1.6 mg
- Copper7% vs 15%
0.063 mg vs 0.14 mg
- Thiamin (B1)14% vs 8%
0.17 mg vs 0.094 mg
- Sodiumlimit6% vs <1%
148 mg vs 0.28 mg
- Niacin (B3)7% vs 12%
1.1 mg vs 1.9 mg
- Phosphorus3% vs 8%
36.9 mg vs 99 mg
- Vitamin B62% vs 6%
0.031 mg vs 0.11 mg
- Magnesium3% vs 7%
11.5 mg vs 30.3 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 3.6 g7%·7%
- Total fat0.59 g · 0.48 g1%·1%
- Carbohydrates19.5 g · 21.1 g7%·8%
- Fiber1.1 g · 1.2 g4%·4%
- Potassium28 mg · 83.3 mg1%·2%
- Calcium4.5 mg · 2.2 mg<1%·<1%
- Iron0.81 mg · 0.43 mg4%·2%
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.