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  6. Pasta vs. Wild rice

Pasta vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between pasta and wild rice

  • Pasta has more vitamin B1, folate, iron, and vitamin B12; however, wild rice is higher in vitamin B6 and zinc.
  • Pasta covers your daily need for vitamin B1, 13% more than wild rice.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Wild rice, cooked.

Infographic

Pasta vs Wild rice 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.
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%
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%
Contains more CalciumCalcium +100%
Contains more IronIron +90%
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%

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.
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +29.7%
Contains more Vitamin B6Vitamin B6 +297.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Wild rice DV% diff.
Vitamin B1 0.209mg 0.052mg 13%
Cholesterol 33mg 0mg 11%
Folate 64µg 26µg 10%
Vitamin B6 0.034mg 0.135mg 8%
Iron 1.14mg 0.6mg 7%
Fiber 1.8g 7%
Zinc 0.56mg 1.34mg 7%
Vitamin B12 0.14µg 0µg 6%
Vitamin B2 0.15mg 0.087mg 5%
Magnesium 18mg 32mg 3%
Copper 0.093mg 0.121mg 3%
Phosphorus 63mg 82mg 3%
Manganese 0.224mg 0.282mg 3%
Calories 131kcal 101kcal 2%
Protein 5.15g 3.99g 2%
Potassium 24mg 101mg 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.992mg 1.287mg 2%
Choline 10.2mg 2%
Fats 1.05g 0.34g 1%
Carbs 24.93g 21.34g 1%
Vitamin A 6µg 0µg 1%
Selenium 0.8µg 1%
Vitamin B5 0.183mg 0.154mg 1%
Polyunsaturated fat 0.429g 0.213g 1%
Protein per 100 calories 3.9g 4g N/A
Calories per 10 g protein 254kcal 253kcal N/A
Weight per 100 calories 76g 99g N/A
Net carbs 24.93g 19.54g N/A
Calcium 6mg 3mg 0%
Sugar 0.73g N/A
Sodium 6mg 3mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.15g 0.049g 0%
Monounsaturated fat 0.124g 0.05g 0%
Tryptophan 0.065mg 0.049mg 0%
Threonine 0.134mg 0.127mg 0%
Isoleucine 0.197mg 0.167mg 0%
Leucine 0.348mg 0.276mg 0%
Lysine 0.097mg 0.17mg 0%
Methionine 0.079mg 0.119mg 0%
Phenylalanine 0.247mg 0.195mg 0%
Valine 0.217mg 0.232mg 0%
Histidine 0.103mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +29.1%
Contains more FatsFats +208.8%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +29%
~equal in Water ~73.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +148%
Contains more Poly. FatPolyunsaturated fat +101.4%
Contains less Sat. FatSaturated fat -67.3%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.