Raw wild rice vs Pasta, cooked
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
28 g · 4.1 g protein · 21 g carbs (0.7 g sugars) · 0.3 g fat
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
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.
- Selenium1% vs 30%
0.78 µg vs 16.7 µg
- Zinc15% vs 3%
1.7 mg vs 0.32 mg
- Folate7% vs 19%
26.6 µg vs 75.2 µg
- Thiamin (B1)3% vs 14%
0.032 mg vs 0.17 mg
- Copper16% vs 7%
0.15 mg vs 0.063 mg
- Magnesium12% vs 3%
49.6 mg vs 11.5 mg
- Phosphorus10% vs 3%
121 mg vs 36.9 mg
- Sodiumlimit<1% vs 6%
2 mg vs 148 mg
- Niacin (B3)12% vs 7%
1.9 mg vs 1.1 mg
- Vitamin B66% vs 2%
0.11 mg vs 0.031 mg
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.