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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.
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%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +1679.2%
Contains more IronIron +71.9%
Contains more CopperCopper +463.4%
Contains more ZincZinc +964.3%
Contains more PhosphorusPhosphorus +587.3%
Contains more ManganeseManganese +493.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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%
Pasta
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +74.7%
Contains more Vitamin B3Vitamin B3 +578.7%
Contains more Vitamin B5Vitamin B5 +486.9%
Contains more Vitamin B6Vitamin B6 +1050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +81.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pasta DV% diff.
Phosphorus 433mg 63mg 53%
Zinc 5.96mg 0.56mg 49%
Manganese 1.329mg 0.224mg 48%
Copper 0.524mg 0.093mg 48%
Magnesium 177mg 18mg 38%
Vitamin B3 6.733mg 0.992mg 36%
Vitamin B6 0.391mg 0.034mg 27%
Fiber 6.2g 25%
Protein 14.73g 5.15g 19%
Vitamin B5 1.074mg 0.183mg 18%
Carbs 74.9g 24.93g 17%
Potassium 427mg 24mg 12%
Cholesterol 0mg 33mg 11%
Calories 357kcal 131kcal 11%
Iron 1.96mg 1.14mg 10%
Vitamin B2 0.262mg 0.15mg 9%
Folate 95µg 64µg 8%
Vitamin B1 0.115mg 0.209mg 8%
Choline 35mg 6%
Vitamin B12 0µg 0.14µg 6%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Polyunsaturated fat 0.676g 0.429g 2%
Calcium 21mg 6mg 2%
Vitamin K 1.9µg 2%
Vitamin A 1µg 6µg 1%
Fats 1.08g 1.05g 0%
Net carbs 68.7g 24.93g N/A
Sugar 2.5g N/A
Sodium 7mg 6mg 0%
Saturated fat 0.156g 0.15g 0%
Monounsaturated fat 0.159g 0.124g 0%
Tryptophan 0.179mg 0.065mg 0%
Threonine 0.469mg 0.134mg 0%
Isoleucine 0.618mg 0.197mg 0%
Leucine 1.018mg 0.348mg 0%
Lysine 0.629mg 0.097mg 0%
Methionine 0.438mg 0.079mg 0%
Phenylalanine 0.721mg 0.247mg 0%
Valine 0.858mg 0.217mg 0%
Histidine 0.384mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Pasta
Pasta
1
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 ProteinProtein +186%
Contains more CarbsCarbs +200.4%
Contains more OtherOther +393.5%
Contains more WaterWater +783.5%
~equal in Fats ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +28.2%
Contains more Poly. FatPolyunsaturated fat +57.6%
~equal in Saturated fat ~0.15g

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.