Raw wild rice vs Whole grain pasta, cooked
In short
For the same 100 calories you eat 28 g of raw wild rice or 68 g of whole grain pasta, cooked. Both get most of their calories from carbohydrate.
More in raw wild rice: zinc. More in whole grain pasta, cooked: selenium, sodium and thiamin (3.3×). 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
67.6 g · 4 g protein · 20.2 g carbs (0.51 g sugars) · 1.1 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.
- Selenium0.78 µg · 24.4 µg1%44%
- Zinc1.7 mg · 0.9 mg15%8%
- Sodiumlimit2 mg · 159 mg<1%7%
- Thiamin (B1)0.032 mg · 0.1 mg3%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.1 g · 4 g8%·8%
- Total fat0.3 g · 1.1 g<1%·1%
- Saturated fatlimit0.044 g · 0.16 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21 g · 20.2 g8%·7%
- Fiber1.7 g · 2.6 g6%·9%
- Potassium120 mg · 64.2 mg3%·1%
- Calcium5.9 mg · 8.8 mg<1%·1%
- Iron0.55 mg · 1.2 mg3%·6%
- Magnesium49.6 mg · 36.5 mg12%·9%
- Phosphorus121 mg · 85.1 mg10%·7%
- Copper0.15 mg · 0.15 mg16%·17%
- Vitamin A0.28 µg · 0 µg<1%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.23 mg · 0.16 mg2%·1%
- Vitamin K0.53 µg · 0.41 µg<1%·<1%
- Riboflavin (B2)0.073 mg · 0.066 mg6%·5%
- Niacin (B3)1.9 mg · 2.1 mg12%·13%
- Vitamin B60.11 mg · 0.062 mg6%·4%
- Folate26.6 µg · 14.2 µg7%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline9.8 mg · 4.4 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), Whole grain pasta, cooked (Survey (FNDDS) 2708358). 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.