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Arborio rice vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between Arborio rice and Pasta?

  • Arborio rice is higher in Manganese, yet Pasta is higher in Vitamin B2, and Vitamin B12.
  • Pasta's daily need coverage for Cholesterol is 11% more.
  • Arborio rice has 2 times more Manganese than Pasta. While Arborio rice has 0.357mg of Manganese, Pasta has only 0.224mg.

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

Infographic

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

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.
:
5
Pasta
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +73.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +837.5%
Contains more Vitamin B12 +∞%
Equal in Folate - 64
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%
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%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +73.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +837.5%
Contains more Vitamin B12 +∞%
Equal in Folate - 64

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.