Unenriched pasta, dry vs Cooked wild rice

Unenriched pasta, dryCooked wild rice
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 27 g of unenriched pasta, dry or 99 g of cooked wild rice. Both get most of their calories from carbohydrate.

More in unenriched pasta, dry: selenium. More in cooked wild rice: zinc (3.5×), vitamin B6 (3.5×), riboflavin (5.3×), folate (5.3×) and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Unenriched pasta, dry100 cal

27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat

Cooked wild rice100 cal

99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 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.

0%25%50%
  • Selenium17 µg · 0.79 µg
    31%1%
  • Zinc0.38 mg · 1.3 mg
    3%12%
  • Vitamin B60.038 mg · 0.13 mg
    2%8%
  • Riboflavin (B2)0.016 mg · 0.086 mg
    1%7%
  • Folate4.9 µg · 25.7 µg
    1%6%
  • Niacin (B3)0.46 mg · 1.3 mg
    3%8%
  • Copper0.078 mg · 0.12 mg
    9%13%
  • Magnesium14.3 mg · 31.7 mg
    3%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.5 g · 4 g7%·8%
  • Total fat0.41 g · 0.34 g1%·<1%
  • Saturated fatlimit0.075 g · 0.049 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.1 g · 21.1 g7%·8%
  • Fiber0.86 g · 1.8 g3%·6%
  • Sodiumlimit1.6 mg · 3 mg<1%·<1%
  • Potassium60.1 mg · 100 mg1%·2%
  • Calcium5.7 mg · 3 mg<1%·<1%
  • Iron0.35 mg · 0.59 mg2%·3%
  • Phosphorus50.9 mg · 81.2 mg4%·6%
  • Manganese0.25 mg · 0.28 mg11%·12%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.03 mg · 0.24 mg<1%·2%
  • Vitamin K0.027 µg · 0.5 µg<1%·<1%
  • Thiamin (B1)0.024 mg · 0.051 mg2%·4%
  • Pantothenic acid (B5)0.12 mg · 0.15 mg2%·3%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: choline.

From USDA FoodData Central: Unenriched pasta, dry (SR Legacy 168927), Cooked wild rice (SR Legacy 168897). 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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