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Spaghetti vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between Spaghetti and Rice?

  • Spaghetti is richer in Selenium, and Fiber, yet Rice is richer in Folate, Vitamin B1, Iron, Vitamin B3, Manganese, and Vitamin B5.
  • Spaghetti's daily need coverage for Selenium is 34% higher.
  • Spaghetti has 5 times more Fiber than Rice. Spaghetti has 1.8g of Fiber, while Rice has 0.4g.

We used Pasta, cooked, unenriched, without added salt and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Spaghetti vs 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.
Spaghetti
Spaghetti
6
:
3
Rice
Rice
Contains more Magnesium +50%
Contains more Phosphorus +34.9%
Contains more Potassium +25.7%
Contains more Copper +44.9%
Contains more Selenium +252%
Contains more Calcium +42.9%
Contains more Iron +140%
Contains more Manganese +46.6%
Equal in Sodium - 1
Equal in Zinc - 0.49
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Magnesium +50%
Contains more Phosphorus +34.9%
Contains more Potassium +25.7%
Contains more Copper +44.9%
Contains more Selenium +252%
Contains more Calcium +42.9%
Contains more Iron +140%
Contains more Manganese +46.6%
Equal in Sodium - 1
Equal in Zinc - 0.49

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.
Spaghetti
Spaghetti
2
:
5
Rice
Rice
Contains more Vitamin E +50%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B1 +715%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +248.2%
Contains more Vitamin B6 +89.8%
Contains more Folate +728.6%
Spaghetti
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%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +50%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B1 +715%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +248.2%
Contains more Vitamin B6 +89.8%
Contains more Folate +728.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spaghetti
Spaghetti
3
:
2
Rice
Rice
Contains more Protein +115.6%
Contains more Fats +232.1%
Contains more Water +10.2%
Contains more Other +50%
Equal in Carbs - 28.17
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +115.6%
Contains more Fats +232.1%
Contains more Water +10.2%
Contains more Other +50%
Equal in Carbs - 28.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spaghetti
Spaghetti
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +48.9%
Contains more Polyunsaturated fat +328.9%
Contains less Saturated Fat -56.3%
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +48.9%
Contains more Polyunsaturated fat +328.9%
Contains less Saturated Fat -56.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Rice Opinion
Net carbs 29.06g 27.77g Spaghetti
Protein 5.8g 2.69g Spaghetti
Fats 0.93g 0.28g Spaghetti
Carbs 30.86g 28.17g Spaghetti
Calories 158kcal 130kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g 0.05g Rice
Fiber 1.8g 0.4g Spaghetti
Calcium 7mg 10mg Rice
Iron 0.5mg 1.2mg Rice
Magnesium 18mg 12mg Spaghetti
Phosphorus 58mg 43mg Spaghetti
Potassium 44mg 35mg Spaghetti
Sodium 1mg 1mg
Zinc 0.51mg 0.49mg Spaghetti
Copper 0.1mg 0.069mg Spaghetti
Manganese 0.322mg 0.472mg Rice
Selenium 26.4µg 7.5µg Spaghetti
Vitamin E 0.06mg 0.04mg Spaghetti
Vitamin B1 0.02mg 0.163mg Rice
Vitamin B2 0.02mg 0.013mg Spaghetti
Vitamin B3 0.4mg 1.476mg Rice
Vitamin B5 0.112mg 0.39mg Rice
Vitamin B6 0.049mg 0.093mg Rice
Folate 7µg 58µg Rice
Tryptophan 0.083mg 0.031mg Spaghetti
Threonine 0.206mg 0.096mg Spaghetti
Isoleucine 0.228mg 0.116mg Spaghetti
Leucine 0.44mg 0.222mg Spaghetti
Lysine 0.133mg 0.097mg Spaghetti
Methionine 0.065mg 0.063mg Spaghetti
Phenylalanine 0.297mg 0.144mg Spaghetti
Valine 0.262mg 0.164mg Spaghetti
Histidine 0.132mg 0.063mg Spaghetti
Saturated Fat 0.176g 0.077g Rice
Monounsaturated Fat 0.131g 0.088g Spaghetti
Polyunsaturated fat 0.326g 0.076g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti 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
3%
Spaghetti
13%
Rice
Minerals Daily Need Coverage Score
30%
Spaghetti
22%
Rice

Comparison summary

Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.