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Rice vs Pasta - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food contains less Sugars?
Pasta
Pasta contains less Sugars (difference - 0.05g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 18)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Pasta
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Rice
12
Pasta
Mineral Summary Score
9
Rice
10
Pasta

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
Rice
4
:
4
Pasta
Contains more Calcium +66.7%
Contains more Potassium +45.8%
Contains less Sodium -83.3%
Contains more Magnesium +50%
Contains more Copper +34.8%
Contains more Zinc +14.3%
Contains more Phosphorus +46.5%
Equal in Iron - 1.14
Contains more Calcium +66.7%
Contains more Potassium +45.8%
Contains less Sodium -83.3%
Contains more Magnesium +50%
Contains more Copper +34.8%
Contains more Zinc +14.3%
Contains more Phosphorus +46.5%
Equal in Iron - 1.14

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
Rice
6
:
5
Pasta
Contains more Vitamin B3 +48.8%
Contains more Vitamin B5 +113.1%
Contains more Vitamin B6 +173.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +1053.8%
Contains more Vitamin B12 +∞%
Equal in Folic acid (B9) - 57
Contains more Vitamin B3 +48.8%
Contains more Vitamin B5 +113.1%
Contains more Vitamin B6 +173.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +1053.8%
Contains more Vitamin B12 +∞%
Equal in Folic acid (B9) - 57

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 the food
Protein
16%
Rice
31%
Pasta
Carbohydrates
28%
Rice
25%
Pasta
Fats
1%
Rice
5%
Pasta

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Pasta Opinion
Calories 130 131 Pasta
Protein 2.69 5.15 Pasta
Fats 0.28 1.05 Pasta
Vitamin C 0 0
Carbs 28.17 24.93 Rice
Cholesterol 0 33 Rice
Vitamin D 0 Rice
Iron 1.2 1.14 Rice
Calcium 10 6 Rice
Potassium 35 24 Rice
Magnesium 12 18 Pasta
Sugars 0.05 Rice
Fiber 0.4 Rice
Copper 0.069 0.093 Pasta
Zinc 0.49 0.56 Pasta
Starch
Phosphorus 43 63 Pasta
Sodium 1 6 Rice
Vitamin A 0 20 Pasta
Vitamin E 0.04 Rice
Vitamin D 0 Rice
Vitamin B1 0.163 0.209 Pasta
Vitamin B2 0.013 0.15 Pasta
Vitamin B3 1.476 0.992 Rice
Vitamin B5 0.39 0.183 Rice
Vitamin B6 0.093 0.034 Rice
Vitamin B12 0 0.14 Pasta
Vitamin K 0 Rice
Folic acid (B9) 55 57 Pasta
Trans Fat
Saturated Fat 0.077 0.15 Rice
Monounsaturated Fat 0.088 0.124 Pasta
Polyunsaturated fat 0.076 0.429 Pasta
Tryptophan 0.031 0.065 Pasta
Threonine 0.096 0.134 Pasta
Isoleucine 0.116 0.197 Pasta
Leucine 0.222 0.348 Pasta
Lysine 0.097 0.097
Methionine 0.063 0.079 Pasta
Phenylalanine 0.144 0.247 Pasta
Valine 0.164 0.217 Pasta
Histidine 0.063 0.103 Pasta
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.