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  6. Pasta vs. Arborio rice

Pasta vs. Arborio rice — In-Depth Nutrition Comparison

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What are the differences between Pasta and Arborio rice?

  • Pasta is higher in Vitamin B2, and Vitamin B12, yet Arborio rice is higher in Manganese.
  • Pasta's daily need coverage for Cholesterol is 11% more.
  • The amount of Cholesterol in Arborio rice is lower.

We used Pasta, fresh-refrigerated, plain, cooked and Rice, white, short-grain, enriched, cooked types in this article.

Infographic

Pasta vs Arborio 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
5
:
5
Arborio rice
Arborio rice
Contains more Calcium +500%
Contains more Magnesium +125%
Contains more Phosphorus +90.9%
Contains more Zinc +40%
Contains more Copper +29.2%
Contains more Iron +28.1%
Contains less Sodium -100%
Contains more Manganese +59.4%
Equal in Potassium - 26
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +500%
Contains more Magnesium +125%
Contains more Phosphorus +90.9%
Contains more Zinc +40%
Contains more Copper +29.2%
Contains more Iron +28.1%
Contains less Sodium -100%
Contains more Manganese +59.4%
Equal in Potassium - 26

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
5
:
4
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +837.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +73.5%
Equal in Folate - 59
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +837.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +73.5%
Equal in Folate - 59

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
4
:
1
Arborio rice
Arborio rice
Contains more Protein +118.2%
Contains more Fats +452.6%
Contains more Other +63.2%
Contains more Carbs +15.2%
Equal in Water - 68.53
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +118.2%
Contains more Fats +452.6%
Contains more Other +63.2%
Contains more Carbs +15.2%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +113.8%
Contains more Polyunsaturated fat +758%
Contains less Saturated Fat -66%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +113.8%
Contains more Polyunsaturated fat +758%
Contains less Saturated Fat -66%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Arborio rice Opinion
Net carbs 24.93g 28.73g Arborio rice
Protein 5.15g 2.36g Pasta
Fats 1.05g 0.19g Pasta
Carbs 24.93g 28.73g Arborio rice
Calories 131kcal 130kcal Pasta
Calcium 6mg 1mg Pasta
Iron 1.14mg 1.46mg Arborio rice
Magnesium 18mg 8mg Pasta
Phosphorus 63mg 33mg Pasta
Potassium 24mg 26mg Arborio rice
Sodium 6mg 0mg Arborio rice
Zinc 0.56mg 0.4mg Pasta
Copper 0.093mg 0.072mg Pasta
Manganese 0.224mg 0.357mg Arborio rice
Selenium 7.5µg Arborio rice
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin B1 0.209mg 0.164mg Pasta
Vitamin B2 0.15mg 0.016mg Pasta
Vitamin B3 0.992mg 1.493mg Arborio rice
Vitamin B5 0.183mg 0.397mg Arborio rice
Vitamin B6 0.034mg 0.059mg Arborio rice
Folate 64µg 59µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.027mg Pasta
Threonine 0.134mg 0.084mg Pasta
Isoleucine 0.197mg 0.102mg Pasta
Leucine 0.348mg 0.195mg Pasta
Lysine 0.097mg 0.085mg Pasta
Methionine 0.079mg 0.056mg Pasta
Phenylalanine 0.247mg 0.126mg Pasta
Valine 0.217mg 0.144mg Pasta
Histidine 0.103mg 0.056mg Pasta
Cholesterol 33mg 0mg Arborio rice
Saturated Fat 0.15g 0.051g Arborio rice
Monounsaturated Fat 0.124g 0.058g Pasta
Polyunsaturated fat 0.429g 0.05g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pasta
13%
Arborio rice
Minerals Daily Need Coverage Score
16%
Pasta
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.