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Wild rice vs Pasta - In-Depth Nutrition Comparison

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Important differences between Wild rice and Pasta

  • Pasta has less Phosphorus, Zinc, Manganese, Copper, Magnesium, Vitamin B3, Vitamin B6, Vitamin B5, and Potassium.
  • Wild rice's daily need coverage for Phosphorus is 53% more.
  • Wild rice has 18 times more Potassium than Pasta. Wild rice 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice 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 Pasta Opinion
Net carbs 68.7g 24.93g Wild rice
Protein 14.73g 5.15g Wild rice
Fats 1.08g 1.05g Wild rice
Carbs 74.9g 24.93g Wild rice
Calories 357kcal 131kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Pasta
Fiber 6.2g g Wild rice
Calcium 21mg 6mg Wild rice
Iron 1.96mg 1.14mg Wild rice
Magnesium 177mg 18mg Wild rice
Phosphorus 433mg 63mg Wild rice
Potassium 427mg 24mg Wild rice
Sodium 7mg 6mg Pasta
Zinc 5.96mg 0.56mg Wild rice
Copper 0.524mg 0.093mg Wild rice
Vitamin A 19IU 20IU Pasta
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU IU Wild rice
Vitamin D 0µg µg Wild rice
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.209mg Pasta
Vitamin B2 0.262mg 0.15mg Wild rice
Vitamin B3 6.733mg 0.992mg Wild rice
Vitamin B5 1.074mg 0.183mg Wild rice
Vitamin B6 0.391mg 0.034mg Wild rice
Folate 95µg 64µg Wild rice
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.065mg Wild rice
Threonine 0.469mg 0.134mg Wild rice
Isoleucine 0.618mg 0.197mg Wild rice
Leucine 1.018mg 0.348mg Wild rice
Lysine 0.629mg 0.097mg Wild rice
Methionine 0.438mg 0.079mg Wild rice
Phenylalanine 0.721mg 0.247mg Wild rice
Valine 0.858mg 0.217mg Wild rice
Histidine 0.384mg 0.103mg Wild rice
Cholesterol 0mg 33mg Wild rice
Trans Fat g g
Saturated Fat 0.156g 0.15g Pasta
Monounsaturated Fat 0.159g 0.124g Wild rice
Polyunsaturated fat 0.676g 0.429g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
16
Pasta
Mineral Summary Score
96
Wild rice
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
31%
Pasta
Carbohydrates
75%
Wild rice
25%
Pasta
Fats
5%
Wild rice
5%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3)
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?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.