Unenriched pasta, dry vs Wild rice, raw
In short
For the same 100 calories you eat 27 g of unenriched pasta, dry or 28 g of wild rice, raw. Both get most of their calories from carbohydrate.
More in wild rice, raw: zinc (4.3×), niacin (4.2×), copper, thiamin (3.9×) and 2 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
27.9 g · 3.6 g protein · 21.1 g carbs · 0.48 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.
- Zinc3% vs 15%
0.38 mg vs 1.6 mg
- Niacin (B3)3% vs 12%
0.46 mg vs 1.9 mg
- Copper9% vs 15%
0.078 mg vs 0.14 mg
- Thiamin (B1)2% vs 8%
0.024 mg vs 0.094 mg
- Manganese11% vs 16%
0.25 mg vs 0.37 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 · 3.6 g7%·7%
- Total fat0.41 g · 0.48 g1%·1%
- Carbohydrates20.1 g · 21.1 g7%·8%
- Fiber0.86 g · 1.2 g3%·4%
- Sodiumlimit1.6 mg · 0.28 mg<1%·<1%
- Potassium60.1 mg · 83.3 mg1%·2%
- Calcium5.7 mg · 2.2 mg<1%·<1%
- Iron0.35 mg · 0.43 mg2%·2%
- Magnesium14.3 mg · 30.3 mg3%·7%
- Phosphorus50.9 mg · 99 mg4%·8%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Unenriched pasta, dry (SR Legacy 168927), Wild rice, raw (Foundation 2710821). 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.