Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wild rice
  5. Compare
  6. Wild rice vs. Pasta

Wild rice vs. Pasta — In-Depth Nutrition Comparison

Compare

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

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
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Pasta
Pasta
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice Pasta 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%
Magnesium 32mg 18mg 3%
Copper 0.121mg 0.093mg 3%
Phosphorus 82mg 63mg 3%
Manganese 0.282mg 0.224mg 3%
Calories 101kcal 131kcal 2%
Protein 3.99g 5.15g 2%
Potassium 101mg 24mg 2%
Vitamin E 0.24mg 2%
Vitamin B3 1.287mg 0.992mg 2%
Choline 10.2mg 2%
Fats 0.34g 1.05g 1%
Carbs 21.34g 24.93g 1%
Vitamin A 0µg 6µg 1%
Selenium 0.8µg 1%
Vitamin B5 0.154mg 0.183mg 1%
Polyunsaturated fat 0.213g 0.429g 1%
Protein per 100 calories 4g 3.9g N/A
Calories per 10 g protein 253kcal 254kcal N/A
Weight per 100 calories 99g 76g N/A
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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Pasta
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
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%

People also compare

Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Tagliatelle vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles
Pasta
Pasta vs Noodles
Noodles
Pasta
Pasta vs Soba
Soba
Pasta
Pasta vs Khorasan wheat
Khorasan wheat

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.