Raw wild rice vs Whole grain pasta, cooked

Raw wild riceWhole grain pasta, cooked
Same weightSame caloriesOne serving

In short

One serving each: 571 calories in raw wild rice (1 cup, 160 g), 207 calories in whole grain pasta, cooked (1 cup, cooked, 140 g). Both get most of their calories from carbohydrate.

More in raw wild rice: zinc (5.1×), copper (2.7×), magnesium (3.7×), phosphorus (3.9×) and 11 more. More in whole grain pasta, cooked: selenium (11×) and sodium. Everything else is within 4% of a day's needs.

Calories, and where they come from

Raw wild rice571 cal

1 cup (160 g) · 23.6 g protein · 120 g carbs (4 g sugars) · 1.7 g fat

Whole grain pasta, cooked207 cal

1 cup, cooked (140 g) · 8.3 g protein · 41.8 g carbs (1.1 g sugars) · 2.4 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%50%100%
  • Selenium4.5 µg · 50.5 µg
    8%92%
  • Zinc9.5 mg · 1.9 mg
    87%17%
  • Copper0.84 mg · 0.31 mg
    93%35%
  • Magnesium283 mg · 75.6 mg
    67%18%
  • Phosphorus693 mg · 176 mg
    55%14%
  • Niacin (B3)10.8 mg · 4.3 mg
    67%27%
  • Folate152 µg · 29.4 µg
    38%7%
  • Protein23.6 g · 8.3 g
    47%17%
  • Vitamin B60.63 mg · 0.13 mg
    37%8%
  • Carbohydrates120 g · 41.8 g
    44%15%
  • Riboflavin (B2)0.42 mg · 0.14 mg
    32%11%
  • Fiber9.9 g · 5.5 g
    35%20%
  • Sodiumlimit11.2 mg · 329 mg
    <1%14%
  • Potassium683 mg · 133 mg
    15%3%
  • Choline56 mg · 9.1 mg
    10%2%
  • Vitamin E1.3 mg · 0.32 mg
    9%2%
  • Iron3.1 mg · 2.4 mg
    17%13%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat1.7 g · 2.4 g2%·3%
  • Saturated fatlimit0.25 g · 0.34 g1%·2%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Calcium33.6 mg · 18.2 mg3%·1%
  • Vitamin A1.6 µg · 0 µg<1%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K3 µg · 0.84 µg3%·1%
  • Thiamin (B1)0.18 mg · 0.22 mg15%·18%
  • Vitamin B120 µg · 0 µg0%·0%

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.

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