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  6. Pasta vs. Wild rice

Pasta vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between Pasta and Wild rice

  • Pasta has more Vitamin B1, Folate, Iron, and Vitamin B12, however, Wild rice is higher in Vitamin B6, and Zinc.
  • Pasta covers your daily need of Vitamin B1 13% more than Wild rice.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Wild rice, cooked.

Infographic

Pasta vs Wild rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
Pasta
2
:
8
Wild rice
Wild rice
Contains more Calcium +100%
Contains more Iron +90%
Contains more Magnesium +77.8%
Contains more Phosphorus +30.2%
Contains more Potassium +320.8%
Contains less Sodium -50%
Contains more Zinc +139.3%
Contains more Copper +30.1%
Contains more Manganese +25.9%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +100%
Contains more Iron +90%
Contains more Magnesium +77.8%
Contains more Phosphorus +30.2%
Contains more Potassium +320.8%
Contains less Sodium -50%
Contains more Zinc +139.3%
Contains more Copper +30.1%
Contains more Manganese +25.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
Pasta
6
:
5
Wild rice
Wild rice
Contains more Vitamin A +566.7%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +72.4%
Contains more Vitamin B5 +18.8%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +29.7%
Contains more Vitamin B6 +297.1%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +566.7%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +72.4%
Contains more Vitamin B5 +18.8%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +29.7%
Contains more Vitamin B6 +297.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Wild rice
Wild rice
Contains more Protein +29.1%
Contains more Fats +208.8%
Contains more Carbs +16.8%
Contains more Other +29%
Equal in Water - 73.93
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +29.1%
Contains more Fats +208.8%
Contains more Carbs +16.8%
Contains more Other +29%
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +148%
Contains more Polyunsaturated fat +101.4%
Contains less Saturated Fat -67.3%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +148%
Contains more Polyunsaturated fat +101.4%
Contains less Saturated Fat -67.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Wild rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Wild rice Opinion
Net carbs 24.93g 19.54g Pasta
Protein 5.15g 3.99g Pasta
Fats 1.05g 0.34g Pasta
Carbs 24.93g 21.34g Pasta
Calories 131kcal 101kcal Pasta
Fructose 0.2g Wild rice
Sugar 0.73g Pasta
Fiber 1.8g Wild rice
Calcium 6mg 3mg Pasta
Iron 1.14mg 0.6mg Pasta
Magnesium 18mg 32mg Wild rice
Phosphorus 63mg 82mg Wild rice
Potassium 24mg 101mg Wild rice
Sodium 6mg 3mg Wild rice
Zinc 0.56mg 1.34mg Wild rice
Copper 0.093mg 0.121mg Wild rice
Manganese 0.224mg 0.282mg Wild rice
Selenium 0.8µg Wild rice
Vitamin A 20IU 3IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.24mg Wild rice
Vitamin B1 0.209mg 0.052mg Pasta
Vitamin B2 0.15mg 0.087mg Pasta
Vitamin B3 0.992mg 1.287mg Wild rice
Vitamin B5 0.183mg 0.154mg Pasta
Vitamin B6 0.034mg 0.135mg Wild rice
Folate 64µg 26µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 0.5µg Wild rice
Tryptophan 0.065mg 0.049mg Pasta
Threonine 0.134mg 0.127mg Pasta
Isoleucine 0.197mg 0.167mg Pasta
Leucine 0.348mg 0.276mg Pasta
Lysine 0.097mg 0.17mg Wild rice
Methionine 0.079mg 0.119mg Wild rice
Phenylalanine 0.247mg 0.195mg Pasta
Valine 0.217mg 0.232mg Wild rice
Histidine 0.103mg 0.104mg Wild rice
Cholesterol 33mg 0mg Wild rice
Saturated Fat 0.15g 0.049g Wild rice
Monounsaturated Fat 0.124g 0.05g Pasta
Polyunsaturated fat 0.429g 0.213g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Pasta
10%
Wild rice
Minerals Daily Need Coverage Score
16%
Pasta
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.101g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.