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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 of 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

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" 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Pasta
2
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 +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.
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Pasta
6
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% 1.2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin E Vitamin 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 +566.7%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Pasta
3
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 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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Pasta
2
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 less Sat. FatSaturated Fat -67.3%
Contains more Mono. FatMonounsaturated Fat +148%
Contains more Poly. FatPolyunsaturated fat +101.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Pasta
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Pasta Opinion
Calories 101kcal 131kcal Pasta
Protein 3.99g 5.15g Pasta
Fats 0.34g 1.05g Pasta
Net carbs 19.54g 24.93g Pasta
Carbs 21.34g 24.93g Pasta
Cholesterol 0mg 33mg Wild rice
Magnesium 32mg 18mg Wild rice
Calcium 3mg 6mg Pasta
Potassium 101mg 24mg Wild rice
Iron 0.6mg 1.14mg Pasta
Sugar 0.73g Pasta
Fiber 1.8g Wild rice
Copper 0.121mg 0.093mg Wild rice
Zinc 1.34mg 0.56mg Wild rice
Phosphorus 82mg 63mg Wild rice
Sodium 3mg 6mg Wild rice
Vitamin A 3IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.24mg Wild rice
Manganese 0.282mg 0.224mg Wild rice
Selenium 0.8µg Wild rice
Vitamin B1 0.052mg 0.209mg Pasta
Vitamin B2 0.087mg 0.15mg Pasta
Vitamin B3 1.287mg 0.992mg Wild rice
Vitamin B5 0.154mg 0.183mg Pasta
Vitamin B6 0.135mg 0.034mg Wild rice
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.5µg Wild rice
Folate 26µg 64µg Pasta
Choline 10.2mg Wild rice
Saturated Fat 0.049g 0.15g Wild rice
Monounsaturated Fat 0.05g 0.124g Pasta
Polyunsaturated fat 0.213g 0.429g Pasta
Tryptophan 0.049mg 0.065mg Pasta
Threonine 0.127mg 0.134mg Pasta
Isoleucine 0.167mg 0.197mg Pasta
Leucine 0.276mg 0.348mg Pasta
Lysine 0.17mg 0.097mg Wild rice
Methionine 0.119mg 0.079mg Wild rice
Phenylalanine 0.195mg 0.247mg Pasta
Valine 0.232mg 0.217mg Wild rice
Histidine 0.104mg 0.103mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Wild rice
15%
Pasta
Minerals Daily Need Coverage Score
21%
Wild rice
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.101g)
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 lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.