Raw wild rice vs Whole grain pasta, cooked
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
1 cup (160 g) · 23.6 g protein · 120 g carbs (4 g sugars) · 1.7 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Selenium8% vs 92%
4.5 µg vs 50.5 µg
- Zinc87% vs 17%
9.5 mg vs 1.9 mg
- Copper93% vs 35%
0.84 mg vs 0.31 mg
- Magnesium67% vs 18%
283 mg vs 75.6 mg
- Phosphorus55% vs 14%
693 mg vs 176 mg
- Niacin (B3)67% vs 27%
10.8 mg vs 4.3 mg
- Folate38% vs 7%
152 µg vs 29.4 µg
- Protein47% vs 17%
23.6 g vs 8.3 g
- Vitamin B637% vs 8%
0.63 mg vs 0.13 mg
- Carbohydrates44% vs 15%
120 g vs 41.8 g
- Riboflavin (B2)32% vs 11%
0.42 mg vs 0.14 mg
- Fiber35% vs 20%
9.9 g vs 5.5 g
- Sodiumlimit<1% vs 14%
11.2 mg vs 329 mg
- Potassium15% vs 3%
683 mg vs 133 mg
- Choline10% vs 2%
56 mg vs 9.1 mg
- Vitamin E9% vs 2%
1.3 mg vs 0.32 mg
- Iron17% vs 13%
3.1 mg vs 2.4 mg
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.