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  6. Wild rice raw vs. Pasta

Wild rice raw vs. Pasta — In-Depth Nutrition Comparison

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Important differences between Wild rice raw and Pasta

  • Pasta has less Phosphorus, Zinc, Manganese, Copper, Magnesium, Vitamin B3, Vitamin B6, Vitamin B5, and Potassium.
  • Wild rice raw's daily need coverage for Phosphorus is 53% more.
  • Wild rice raw has 18 times more Potassium than Pasta. Wild rice raw has 427mg of Potassium, while Pasta has 24mg.

The food varieties used in the comparison are Wild rice, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Wild rice raw vs Pasta 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.
Wild rice raw
Wild rice raw
9
:
1
Pasta
Pasta
Contains more Calcium +250%
Contains more Iron +71.9%
Contains more Magnesium +883.3%
Contains more Phosphorus +587.3%
Contains more Potassium +1679.2%
Contains more Zinc +964.3%
Contains more Copper +463.4%
Contains more Manganese +493.3%
Contains less Sodium -14.3%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +250%
Contains more Iron +71.9%
Contains more Magnesium +883.3%
Contains more Phosphorus +587.3%
Contains more Potassium +1679.2%
Contains more Zinc +964.3%
Contains more Copper +463.4%
Contains more Manganese +493.3%
Contains less Sodium -14.3%

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.
Wild rice raw
Wild rice raw
8
:
3
Pasta
Pasta
Contains more Vitamin B2 +74.7%
Contains more Vitamin B3 +578.7%
Contains more Vitamin B5 +486.9%
Contains more Vitamin B6 +1050%
Contains more Folate +48.4%
Contains more Vitamin B1 +81.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 20
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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%
Contains more Vitamin B2 +74.7%
Contains more Vitamin B3 +578.7%
Contains more Vitamin B5 +486.9%
Contains more Vitamin B6 +1050%
Contains more Folate +48.4%
Contains more Vitamin B1 +81.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Pasta
Pasta
Contains more Protein +186%
Contains more Carbs +200.4%
Contains more Other +393.5%
Contains more Water +783.5%
Equal in Fats - 1.05
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +186%
Contains more Carbs +200.4%
Contains more Other +393.5%
Contains more Water +783.5%
Equal in Fats - 1.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Pasta
Pasta
Contains more Monounsaturated Fat +28.2%
Contains more Polyunsaturated fat +57.6%
Equal in Saturated Fat - 0.15
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +28.2%
Contains more Polyunsaturated fat +57.6%
Equal in Saturated Fat - 0.15

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Pasta Opinion
Net carbs 68.7g 24.93g Wild rice raw
Protein 14.73g 5.15g Wild rice raw
Fats 1.08g 1.05g Wild rice raw
Carbs 74.9g 24.93g Wild rice raw
Calories 357kcal 131kcal Wild rice raw
Sugar 2.5g Pasta
Fiber 6.2g Wild rice raw
Calcium 21mg 6mg Wild rice raw
Iron 1.96mg 1.14mg Wild rice raw
Magnesium 177mg 18mg Wild rice raw
Phosphorus 433mg 63mg Wild rice raw
Potassium 427mg 24mg Wild rice raw
Sodium 7mg 6mg Pasta
Zinc 5.96mg 0.56mg Wild rice raw
Copper 0.524mg 0.093mg Wild rice raw
Manganese 1.329mg 0.224mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin A 19IU 20IU Pasta
Vitamin A RAE 1µg 6µg Pasta
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.115mg 0.209mg Pasta
Vitamin B2 0.262mg 0.15mg Wild rice raw
Vitamin B3 6.733mg 0.992mg Wild rice raw
Vitamin B5 1.074mg 0.183mg Wild rice raw
Vitamin B6 0.391mg 0.034mg Wild rice raw
Folate 95µg 64µg Wild rice raw
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.065mg Wild rice raw
Threonine 0.469mg 0.134mg Wild rice raw
Isoleucine 0.618mg 0.197mg Wild rice raw
Leucine 1.018mg 0.348mg Wild rice raw
Lysine 0.629mg 0.097mg Wild rice raw
Methionine 0.438mg 0.079mg Wild rice raw
Phenylalanine 0.721mg 0.247mg Wild rice raw
Valine 0.858mg 0.217mg Wild rice raw
Histidine 0.384mg 0.103mg Wild rice raw
Cholesterol 0mg 33mg Wild rice raw
Saturated Fat 0.156g 0.15g Pasta
Monounsaturated Fat 0.159g 0.124g Wild rice raw
Polyunsaturated fat 0.676g 0.429g Wild rice raw

Which food is preferable for your diet?

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

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
39%
Wild rice raw
16%
Pasta
Minerals Daily Need Coverage Score
96%
Wild rice raw
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 8)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.