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Wild rice vs. Spaghetti — In-Depth Nutrition Comparison

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Significant differences between Wild rice and Spaghetti

  • Wild rice has more Zinc, Vitamin B6, Vitamin B3, and Vitamin B2, however, Spaghetti is richer in Selenium.
  • Spaghetti covers your daily Selenium needs 47% more than Wild rice.
  • Spaghetti has 4 times less Vitamin B2 than Wild rice. Wild rice has 0.087mg of Vitamin B2, while Spaghetti has 0.02mg.

Specific food types used in this comparison are Wild rice, cooked and Pasta, cooked, unenriched, without added salt.

Infographic

Wild rice vs Spaghetti 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.
Contains more Iron +20%
Contains more Magnesium +77.8%
Contains more Phosphorus +41.4%
Contains more Potassium +129.5%
Contains more Zinc +162.7%
Contains more Copper +21%
Contains more Calcium +133.3%
Contains less Sodium -66.7%
Contains more Manganese +14.2%
Contains more Selenium +3200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Iron +20%
Contains more Magnesium +77.8%
Contains more Phosphorus +41.4%
Contains more Potassium +129.5%
Contains more Zinc +162.7%
Contains more Copper +21%
Contains more Calcium +133.3%
Contains less Sodium -66.7%
Contains more Manganese +14.2%
Contains more Selenium +3200%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +335%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B5 +37.5%
Contains more Vitamin B6 +175.5%
Contains more Folate +271.4%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +335%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B5 +37.5%
Contains more Vitamin B6 +175.5%
Contains more Folate +271.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +19%
Contains more Other +42.9%
Contains more Protein +45.4%
Contains more Fats +173.5%
Contains more Carbs +44.6%
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Water +19%
Contains more Other +42.9%
Contains more Protein +45.4%
Contains more Fats +173.5%
Contains more Carbs +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +162%
Contains more Polyunsaturated fat +53.1%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +162%
Contains more Polyunsaturated fat +53.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +266.7%
Contains more Glucose +400%
Contains more Fructose +566.7%
Contains more Starch +∞%
Contains more Maltose +∞%
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more Sucrose +266.7%
Contains more Glucose +400%
Contains more Fructose +566.7%
Contains more Starch +∞%
Contains more Maltose +∞%

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 Spaghetti
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Spaghetti Opinion
Net carbs 19.54g 29.06g Spaghetti
Protein 3.99g 5.8g Spaghetti
Fats 0.34g 0.93g Spaghetti
Carbs 21.34g 30.86g Spaghetti
Calories 101kcal 158kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.2g 0.03g Wild rice
Sugar 0.73g 0.56g Spaghetti
Fiber 1.8g 1.8g
Calcium 3mg 7mg Spaghetti
Iron 0.6mg 0.5mg Wild rice
Magnesium 32mg 18mg Wild rice
Phosphorus 82mg 58mg Wild rice
Potassium 101mg 44mg Wild rice
Sodium 3mg 1mg Spaghetti
Zinc 1.34mg 0.51mg Wild rice
Copper 0.121mg 0.1mg Wild rice
Manganese 0.282mg 0.322mg Spaghetti
Selenium 0.8µg 26.4µg Spaghetti
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.06mg Wild rice
Vitamin B1 0.052mg 0.02mg Wild rice
Vitamin B2 0.087mg 0.02mg Wild rice
Vitamin B3 1.287mg 0.4mg Wild rice
Vitamin B5 0.154mg 0.112mg Wild rice
Vitamin B6 0.135mg 0.049mg Wild rice
Folate 26µg 7µg Wild rice
Vitamin K 0.5µg 0µg Wild rice
Tryptophan 0.049mg 0.083mg Spaghetti
Threonine 0.127mg 0.206mg Spaghetti
Isoleucine 0.167mg 0.228mg Spaghetti
Leucine 0.276mg 0.44mg Spaghetti
Lysine 0.17mg 0.133mg Wild rice
Methionine 0.119mg 0.065mg Wild rice
Phenylalanine 0.195mg 0.297mg Spaghetti
Valine 0.232mg 0.262mg Spaghetti
Histidine 0.104mg 0.132mg Spaghetti
Saturated Fat 0.049g 0.176g Wild rice
Monounsaturated Fat 0.05g 0.131g Spaghetti
Polyunsaturated fat 0.213g 0.326g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Spaghetti
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
10%
Wild rice
3%
Spaghetti
Minerals Daily Need Coverage Score
21%
Wild rice
30%
Spaghetti

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.127g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.6)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.