Raw wild rice vs Whole grain pasta, cooked
In short
Gram for gram, there are 2.4 times as many calories in raw wild rice as in whole grain pasta, cooked (357 vs 148 in 100 g). Both get most of their calories from carbohydrate.
More in raw wild rice: zinc (4.5×), copper (2.3×), magnesium (3.3×), phosphorus (3.4×) and 9 more. More in whole grain pasta, cooked: selenium (13×) and sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
14.7 g protein · 74.9 g carbs (2.5 g sugars) · 1.1 g fat
6 g protein · 29.9 g carbs (0.75 g sugars) · 1.7 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium5% vs 66%
2.8 µg vs 36.1 µg
- Zinc54% vs 12%
6 mg vs 1.3 mg
- Copper58% vs 25%
0.52 mg vs 0.22 mg
- Magnesium42% vs 13%
177 mg vs 54 mg
- Phosphorus35% vs 10%
433 mg vs 126 mg
- Niacin (B3)42% vs 19%
6.7 mg vs 3.1 mg
- Folate24% vs 5%
95 µg vs 21 µg
- Vitamin B623% vs 5%
0.39 mg vs 0.092 mg
- Protein29% vs 12%
14.7 g vs 6 g
- Carbohydrates27% vs 11%
74.9 g vs 29.9 g
- Riboflavin (B2)20% vs 8%
0.26 mg vs 0.098 mg
- Sodiumlimit<1% vs 10%
7 mg vs 235 mg
- Fiber22% vs 14%
6.2 g vs 3.9 g
- Potassium9% vs 2%
427 mg vs 95 mg
- Choline6% vs 1%
35 mg vs 6.5 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.1 g · 1.7 g1%·2%
- Saturated fatlimit0.16 g · 0.24 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Calcium21 mg · 13 mg2%·1%
- Iron2 mg · 1.7 mg11%·10%
- Vitamin A1 µg · 0 µg<1%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.82 mg · 0.23 mg5%·2%
- Vitamin K1.9 µg · 0.6 µg2%·1%
- Thiamin (B1)0.12 mg · 0.15 mg10%·13%
- 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.