Wild rice vs. Pasta — In-Depth Nutrition Comparison
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Summary of differences between wild rice and pasta
- Wild rice has more vitamin B6 and zinc; however, pasta is higher in vitamin B1, folate, iron, and vitamin B12.
- Pasta covers your daily need for vitamin B1, 13% more than wild rice.
- Wild rice has 4 times more potassium than pasta. While wild rice has 101mg of potassium, pasta has only 24mg.
These are the specific foods used in this comparison Wild rice, cooked and Pasta, fresh-refrigerated, plain, cooked.
Infographic
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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 MagnesiumMagnesium | +77.8% |
| Contains more PotassiumPotassium | +320.8% |
| Contains more CopperCopper | +30.1% |
| Contains more ZincZinc | +139.3% |
| Contains more PhosphorusPhosphorus | +30.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +25.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +90% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +29.7% |
| Contains more Vitamin B6Vitamin B6 | +297.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +301.9% |
| Contains more Vitamin B2Vitamin B2 | +72.4% |
| Contains more Vitamin B5Vitamin B5 | +18.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +146.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.052mg | 0.209mg | 13% |
| Cholesterol | 0mg | 33mg | 11% |
| Folate | 26µg | 64µg | 10% |
| Vitamin B6 | 0.135mg | 0.034mg | 8% |
| Iron | 0.6mg | 1.14mg | 7% |
| Fiber | 1.8g | 7% | |
| Zinc | 1.34mg | 0.56mg | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Vitamin B2 | 0.087mg | 0.15mg | 5% |
| Manganese | 0.282mg | 0.224mg | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Copper | 0.121mg | 0.093mg | 3% |
| Phosphorus | 82mg | 63mg | 3% |
| Choline | 10.2mg | 2% | |
| Vitamin B3 | 1.287mg | 0.992mg | 2% |
| Protein | 3.99g | 5.15g | 2% |
| Calories | 101kcal | 131kcal | 2% |
| Vitamin E | 0.24mg | 2% | |
| Potassium | 101mg | 24mg | 2% |
| Polyunsaturated fat | 0.213g | 0.429g | 1% |
| Selenium | 0.8µg | 1% | |
| Vitamin B5 | 0.154mg | 0.183mg | 1% |
| Carbs | 21.34g | 24.93g | 1% |
| Fats | 0.34g | 1.05g | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Net carbs | 19.54g | 24.93g | N/A |
| Calcium | 3mg | 6mg | 0% |
| Sugar | 0.73g | N/A | |
| Sodium | 3mg | 6mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.049g | 0.15g | 0% |
| Monounsaturated fat | 0.05g | 0.124g | 0% |
| Tryptophan | 0.049mg | 0.065mg | 0% |
| Threonine | 0.127mg | 0.134mg | 0% |
| Isoleucine | 0.167mg | 0.197mg | 0% |
| Leucine | 0.276mg | 0.348mg | 0% |
| Lysine | 0.17mg | 0.097mg | 0% |
| Methionine | 0.119mg | 0.079mg | 0% |
| Phenylalanine | 0.195mg | 0.247mg | 0% |
| Valine | 0.232mg | 0.217mg | 0% |
| Histidine | 0.104mg | 0.103mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +29% |
| Contains more ProteinProtein | +29.1% |
| Contains more FatsFats | +208.8% |
| Contains more CarbsCarbs | +16.8% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.3% |
| Contains more Mono. FatMonounsaturated fat | +148% |
| Contains more Poly. FatPolyunsaturated fat | +101.4% |
