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Wild rice vs Spaghetti - In-Depth Nutrition Comparison

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How are Wild rice and Spaghetti different?

  • Wild rice is higher in Phosphorus, Zinc, Copper, Manganese, Vitamin B3, Magnesium, Vitamin B6, Folate, and Vitamin B5, however Spaghetti is richer in Selenium.
  • Daily need coverage for Phosphorus from Wild rice is 54% higher.
  • Wild rice contains 17 times more Vitamin B3 than Spaghetti. While Wild rice contains 6.733mg of Vitamin B3, Spaghetti contains only 0.4mg.

Wild rice, raw and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

Infographic

Wild rice vs Spaghetti 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Iron +292%
Contains more Magnesium +883.3%
Contains more Phosphorus +646.6%
Contains more Potassium +870.5%
Contains more Zinc +1068.6%
Contains more Copper +424%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +200%
Contains more Iron +292%
Contains more Magnesium +883.3%
Contains more Phosphorus +646.6%
Contains more Potassium +870.5%
Contains more Zinc +1068.6%
Contains more Copper +424%
Contains less Sodium -85.7%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B1 +475%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +858.9%
Contains more Vitamin B6 +698%
Contains more Folate +1257.1%
Contains more Vitamin K +∞%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B1 +475%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +1583.3%
Contains more Vitamin B5 +858.9%
Contains more Vitamin B6 +698%
Contains more Folate +1257.1%
Contains more Vitamin K +∞%

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 Spaghetti
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Spaghetti Opinion
Net carbs 68.7g 29.06g Wild rice
Protein 14.73g 5.8g Wild rice
Fats 1.08g 0.93g Wild rice
Carbs 74.9g 30.86g Wild rice
Calories 357kcal 158kcal Wild rice
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar 2.5g 0.56g Spaghetti
Fiber 6.2g 1.8g Wild rice
Calcium 21mg 7mg Wild rice
Iron 1.96mg 0.5mg Wild rice
Magnesium 177mg 18mg Wild rice
Phosphorus 433mg 58mg Wild rice
Potassium 427mg 44mg Wild rice
Sodium 7mg 1mg Spaghetti
Zinc 5.96mg 0.51mg Wild rice
Copper 0.524mg 0.1mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.06mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.02mg Wild rice
Vitamin B2 0.262mg 0.02mg Wild rice
Vitamin B3 6.733mg 0.4mg Wild rice
Vitamin B5 1.074mg 0.112mg Wild rice
Vitamin B6 0.391mg 0.049mg Wild rice
Folate 95µg 7µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Wild rice
Tryptophan 0.179mg 0.083mg Wild rice
Threonine 0.469mg 0.206mg Wild rice
Isoleucine 0.618mg 0.228mg Wild rice
Leucine 1.018mg 0.44mg Wild rice
Lysine 0.629mg 0.133mg Wild rice
Methionine 0.438mg 0.065mg Wild rice
Phenylalanine 0.721mg 0.297mg Wild rice
Valine 0.858mg 0.262mg Wild rice
Histidine 0.384mg 0.132mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.176g Wild rice
Monounsaturated Fat 0.159g 0.131g Wild rice
Polyunsaturated fat 0.676g 0.326g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Spaghetti
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
3
Spaghetti
Mineral Summary Score
96
Wild rice
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
75%
Wild rice
31%
Spaghetti
Fats
5%
Wild rice
4%
Spaghetti

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.6)
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?
Spaghetti
Spaghetti is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.