Pasta vs. Wild Rice
Nutrition comparison of Pasta and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and wild rice:
- Both wild rice and pasta are high in calories.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and pasta are high in calories. Pasta has 267% more calories than wild rice - wild rice has 101 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is similar to wild rice for protein, carbs and fat. Pasta has a macronutrient ratio of 14:82:4 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Wild Rice | |
|---|---|---|
| Protein | 14% | 15% |
| Carbohydrates | 82% | 82% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and wild rice has 71% less carbohydrates than pasta - wild rice has 21.3g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 78% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Wild rice and pasta contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 227% more protein than wild rice - wild rice has 4g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both wild rice and pasta are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin A
Wild rice and pasta contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Wild rice and pasta contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Wild rice and pasta contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and wild rice contain significant amounts of Vitamin B6.
| Pasta | Wild Rice | |
|---|---|---|
| Thiamin | 0.891 MG | 0.052 MG |
| Riboflavin | 0.4 MG | 0.087 MG |
| Niacin | 7.177 MG | 1.287 MG |
| Pantothenic acid | 0.431 MG | 0.154 MG |
| Vitamin B6 | 0.142 MG | 0.135 MG |
| Folate | 237 UG | 26 UG |
Minerals
calcium
Pasta has 600% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 450% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Pasta is a great source of potassium and it has 121% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and pasta has 223mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.095 G |
| Total | 0.024 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than wild rice per 100 grams.
| Pasta | Wild Rice | |
|---|---|---|
| linoleic acid | 0.54 G | 0.119 G |
| Total | 0.54 G | 0.119 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Pasta g
()
|
Daily Values (%) |
Cooked Wild Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or pasta contain more calories in 100 grams?Both wild rice and pasta are high in calories. Pasta has 270% more calories than wild rice - wild rice has 101 calories in 100g and pasta has 371 calories.
Does wild rice or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and wild rice has 70% fewer carbohydrates than pasta - wild rice has 21.3g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does wild rice or pasta contain more iron?
Pasta is an abundant source of iron and it has 450% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and pasta has 3.3mg of iron.