Unenriched pasta, dry vs Raw wild rice
In short
For the same 100 calories you eat 27 g of unenriched pasta, dry or 28 g of raw wild rice. Both get most of their calories from carbohydrate.
More in unenriched pasta, dry: selenium. More in raw wild rice: zinc (4.4×), niacin (4.1×), magnesium (3.5×), copper and 5 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat
28 g · 4.1 g protein · 21 g carbs (0.7 g sugars) · 0.3 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 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium31% vs 1%
17 µg vs 0.78 µg
- Zinc3% vs 15%
0.38 mg vs 1.7 mg
- Niacin (B3)3% vs 12%
0.46 mg vs 1.9 mg
- Magnesium3% vs 12%
14.3 mg vs 49.6 mg
- Copper9% vs 16%
0.078 mg vs 0.15 mg
- Phosphorus4% vs 10%
50.9 mg vs 121 mg
- Folate1% vs 7%
4.9 µg vs 26.6 µg
- Manganese11% vs 16%
0.25 mg vs 0.37 mg
- Riboflavin (B2)1% vs 6%
0.016 mg vs 0.073 mg
- Vitamin B62% vs 6%
0.038 mg vs 0.11 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 4.1 g7%·8%
- Total fat0.41 g · 0.3 g1%·<1%
- Saturated fatlimit0.075 g · 0.044 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.1 g · 21 g7%·8%
- Fiber0.86 g · 1.7 g3%·6%
- Sodiumlimit1.6 mg · 2 mg<1%·<1%
- Potassium60.1 mg · 120 mg1%·3%
- Calcium5.7 mg · 5.9 mg<1%·<1%
- Iron0.35 mg · 0.55 mg2%·3%
- Vitamin A0 µg · 0.28 µg0%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.03 mg · 0.23 mg<1%·2%
- Vitamin K0.027 µg · 0.53 µg<1%·<1%
- Thiamin (B1)0.024 mg · 0.032 mg2%·3%
- Pantothenic acid (B5)0.12 mg · 0.3 mg2%·6%
- 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), Raw wild rice (SR Legacy 169726). 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.