Raw wild rice vs Pasta, cooked

Raw wild ricePasta, cooked
Same weightSame caloriesOne serving

In short

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

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

Calories, and where they come from

Raw wild rice100 cal

28 g · 4.1 g protein · 21 g carbs (0.7 g sugars) · 0.3 g fat

Pasta, cooked100 cal

63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 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%
  • Selenium0.78 µg · 16.7 µg
    1%30%
  • Zinc1.7 mg · 0.32 mg
    15%3%
  • Folate26.6 µg · 75.2 µg
    7%19%
  • Thiamin (B1)0.032 mg · 0.17 mg
    3%14%
  • Copper0.15 mg · 0.063 mg
    16%7%
  • Magnesium49.6 mg · 11.5 mg
    12%3%
  • Phosphorus121 mg · 36.9 mg
    10%3%
  • Sodiumlimit2 mg · 148 mg
    <1%6%
  • Niacin (B3)1.9 mg · 1.1 mg
    12%7%
  • Vitamin B60.11 mg · 0.031 mg
    6%2%

Show as: bars · dots

Where they are alike

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

  • Protein4.1 g · 3.7 g8%·7%
  • Total fat0.3 g · 0.59 g<1%·1%
  • Saturated fatlimit0.044 g · 0.11 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21 g · 19.5 g8%·7%
  • Fiber1.7 g · 1.1 g6%·4%
  • Potassium120 mg · 28 mg3%·1%
  • Calcium5.9 mg · 4.5 mg<1%·<1%
  • Iron0.55 mg · 0.81 mg3%·4%
  • Vitamin A0.28 µg · 0 µg<1%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.23 mg · 0.038 mg2%·<1%
  • Vitamin K0.53 µg · 0 µg<1%·0%
  • Riboflavin (B2)0.073 mg · 0.086 mg6%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline9.8 mg · 4.1 mg2%·1%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Raw wild rice (SR Legacy 169726), Pasta, cooked (Survey (FNDDS) 2708357). 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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Compare Raw wild rice withGluten free pastaVegetable pasta, cookedWhole grain pasta, cookedCooked wild rice