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  6. Spaghetti vs. Wild rice

Spaghetti vs. Wild rice — In-Depth Nutrition Comparison

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Significant differences between Spaghetti and Wild rice

  • Spaghetti has more Selenium, however, Wild rice is richer in Zinc, Vitamin B6, Vitamin B3, and Vitamin B2.
  • Spaghetti covers your daily Selenium needs 47% more than Wild rice.

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

Infographic

Spaghetti 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.
Spaghetti
Spaghetti
4
:
6
Wild rice
Wild rice
Contains more Calcium +133.3%
Contains less Sodium -66.7%
Contains more Manganese +14.2%
Contains more Selenium +3200%
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%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
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 +133.3%
Contains less Sodium -66.7%
Contains more Manganese +14.2%
Contains more Selenium +3200%
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%

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.
Spaghetti
Spaghetti
0
:
9
Wild rice
Wild rice
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 +∞%
Spaghetti
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%
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 +∞%
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
Spaghetti
Spaghetti
3
:
2
Wild rice
Wild rice
Contains more Protein +45.4%
Contains more Fats +173.5%
Contains more Carbs +44.6%
Contains more Water +19%
Contains more Other +42.9%
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +45.4%
Contains more Fats +173.5%
Contains more Carbs +44.6%
Contains more Water +19%
Contains more Other +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spaghetti
Spaghetti
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +162%
Contains more Polyunsaturated fat +53.1%
Contains less Saturated Fat -72.2%
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 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 +162%
Contains more Polyunsaturated fat +53.1%
Contains less Saturated Fat -72.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spaghetti
Spaghetti
2
:
3
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +266.7%
Contains more Glucose +400%
Contains more Fructose +566.7%
Spaghetti
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
Wild rice
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
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +266.7%
Contains more Glucose +400%
Contains more Fructose +566.7%

Comparison summary table

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

Which food is preferable for your diet?

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

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