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  6. Spaghetti vs. Wild rice raw

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

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How are spaghetti and wild rice raw different?

  • Spaghetti is higher in selenium; however, wild rice raw is richer in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, vitamin B6, folate, and vitamin B5.
  • Daily need coverage for phosphorus for wild rice raw is 54% higher.
  • Spaghetti contains 9 times more selenium than wild rice raw. While spaghetti contains 26.4µg of selenium, wild rice raw contains only 2.8µg.

Pasta, cooked, unenriched, without added salt and Wild rice, raw are the varieties used in this article.

Infographic

Spaghetti vs Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +842.9%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +870.5%
Contains more IronIron +292%
Contains more CopperCopper +424%
Contains more ZincZinc +1068.6%
Contains more PhosphorusPhosphorus +646.6%
Contains more ManganeseManganese +312.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +1210%
Contains more Vitamin B3Vitamin B3 +1583.3%
Contains more Vitamin B5Vitamin B5 +858.9%
Contains more Vitamin B6Vitamin B6 +698%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +446.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Wild rice raw DV% diff.
Phosphorus 58mg 433mg 54%
Zinc 0.51mg 5.96mg 50%
Copper 0.1mg 0.524mg 47%
Manganese 0.322mg 1.329mg 44%
Selenium 26.4µg 2.8µg 43%
Vitamin B3 0.4mg 6.733mg 40%
Magnesium 18mg 177mg 38%
Vitamin B6 0.049mg 0.391mg 26%
Folate 7µg 95µg 22%
Vitamin B2 0.02mg 0.262mg 19%
Vitamin B5 0.112mg 1.074mg 19%
Fiber 1.8g 6.2g 18%
Protein 5.8g 14.73g 18%
Iron 0.5mg 1.96mg 18%
Carbs 30.86g 74.9g 15%
Potassium 44mg 427mg 11%
Starch 26.01g 11%
Calories 158kcal 357kcal 10%
Vitamin B1 0.02mg 0.115mg 8%
Vitamin E 0.06mg 0.82mg 5%
Choline 6.4mg 35mg 5%
Vitamin K 0µg 1.9µg 2%
Polyunsaturated fat 0.326g 0.676g 2%
Calcium 7mg 21mg 1%
Fats 0.93g 1.08g 0%
Net carbs 29.06g 68.7g N/A
Sugar 0.56g 2.5g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.176g 0.156g 0%
Monounsaturated fat 0.131g 0.159g 0%
Tryptophan 0.083mg 0.179mg 0%
Threonine 0.206mg 0.469mg 0%
Isoleucine 0.228mg 0.618mg 0%
Leucine 0.44mg 1.018mg 0%
Lysine 0.133mg 0.629mg 0%
Methionine 0.065mg 0.438mg 0%
Phenylalanine 0.297mg 0.721mg 0%
Valine 0.262mg 0.858mg 0%
Histidine 0.132mg 0.384mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +700.6%
Contains more ProteinProtein +154%
Contains more FatsFats +16.1%
Contains more CarbsCarbs +142.7%
Contains more OtherOther +446.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -11.4%
Contains more Mono. FatMonounsaturated fat +21.4%
Contains more Poly. FatPolyunsaturated fat +107.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +644.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.