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Pasta, dry, unenriched vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between pasta, dry, unenriched and rice

  • Pasta, dry, unenriched has more selenium, copper, phosphorus, manganese, fiber, magnesium, zinc, and potassium; however, rice is higher in folate and vitamin B1.
  • Pasta, dry, unenriched covers your daily selenium needs 101% more than rice.
  • Rice contains 8 times less fiber than pasta, dry, unenriched. Pasta, dry, unenriched contains 3.2g of fiber, while rice contains 0.4g.

Food varieties used in this article are Pasta, dry, unenriched and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Pasta, dry, unenriched 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 6.3% 20% 49% 96% 38% 81% 0.78% 120% 345%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +537.1%
Contains more CopperCopper +318.8%
Contains more ZincZinc +187.8%
Contains more PhosphorusPhosphorus +339.5%
Contains more ManganeseManganese +94.3%
Contains more SeleniumSelenium +742.7%
Contains less SodiumSodium -83.3%
~equal in Iron ~1.2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 23% 14% 32% 26% 33% 0% 0.25% 14% 0%
Rice
Rice
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B6Vitamin B6 +52.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more FolateFolate +222.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pasta, dry, unenriched Rice DV% diff.
Selenium 63.2µg 7.5µg 101%
Starch 62.45g 26%
Copper 0.289mg 0.069mg 24%
Protein 13.04g 2.69g 21%
Phosphorus 189mg 43mg 21%
Manganese 0.917mg 0.472mg 19%
Carbs 74.67g 28.17g 16%
Calories 371kcal 130kcal 12%
Fiber 3.2g 0.4g 11%
Folate 18µg 58µg 10%
Magnesium 53mg 12mg 10%
Zinc 1.41mg 0.49mg 8%
Potassium 223mg 35mg 6%
Vitamin B1 0.09mg 0.163mg 6%
Vitamin B6 0.142mg 0.093mg 4%
Vitamin B2 0.06mg 0.013mg 4%
Polyunsaturated fat 0.564g 0.076g 3%
Fats 1.51g 0.28g 2%
Iron 1.3mg 1.2mg 1%
Calcium 21mg 10mg 1%
Vitamin B3 1.7mg 1.476mg 1%
Vitamin B5 0.431mg 0.39mg 1%
Saturated fat 0.277g 0.077g 1%
Net carbs 71.47g 27.77g N/A
Sugar 2.67g 0.05g N/A
Sodium 6mg 1mg 0%
Vitamin E 0.11mg 0.04mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.171g 0.088g 0%
Tryptophan 0.185mg 0.031mg 0%
Threonine 0.462mg 0.096mg 0%
Isoleucine 0.511mg 0.116mg 0%
Leucine 0.988mg 0.222mg 0%
Lysine 0.298mg 0.097mg 0%
Methionine 0.147mg 0.063mg 0%
Phenylalanine 0.668mg 0.144mg 0%
Valine 0.588mg 0.164mg 0%
Histidine 0.298mg 0.063mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 75% 10%
Protein: 13.04 g
Fats: 1.51 g
Carbs: 74.67 g
Water: 9.9 g
Other: 0.88 g
Rice
Rice
1
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 ProteinProtein +384.8%
Contains more FatsFats +439.3%
Contains more CarbsCarbs +165.1%
Contains more OtherOther +109.5%
Contains more WaterWater +591.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 17% 56%
Saturated fat: Sat. Fat 0.277 g
Monounsaturated fat: Mono. Fat 0.171 g
Polyunsaturated fat: Poly. Fat 0.564 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +94.3%
Contains more Poly. FatPolyunsaturated fat +642.1%
Contains less Sat. FatSaturated fat -72.2%

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, dry, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168927/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.