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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.
  • The glycemic index of pasta 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
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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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +500%
Contains more CopperCopper +29.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +90.9%
Contains more IronIron +28.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +59.4%
~equal in Potassium ~26mg

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
4
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B2Vitamin B2 +837.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +73.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~59µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
4
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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 ProteinProtein +118.2%
Contains more FatsFats +452.6%
Contains more OtherOther +63.2%
Contains more CarbsCarbs +15.2%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +113.8%
Contains more Poly. FatPolyunsaturated fat +758%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Selenium 7.5µg 14%
Cholesterol 33mg 0mg 11%
Vitamin B2 0.15mg 0.016mg 10%
Protein 5.15g 2.36g 6%
Manganese 0.224mg 0.357mg 6%
Vitamin B12 0.14µg 0µg 6%
Phosphorus 63mg 33mg 4%
Vitamin B1 0.209mg 0.164mg 4%
Vitamin B5 0.183mg 0.397mg 4%
Iron 1.14mg 1.46mg 4%
Polyunsaturated fat 0.429g 0.05g 3%
Vitamin B3 0.992mg 1.493mg 3%
Vitamin B6 0.034mg 0.059mg 2%
Magnesium 18mg 8mg 2%
Copper 0.093mg 0.072mg 2%
Zinc 0.56mg 0.4mg 1%
Folate 64µg 59µg 1%
Calcium 6mg 1mg 1%
Vitamin A 6µg 0µg 1%
Carbs 24.93g 28.73g 1%
Fats 1.05g 0.19g 1%
Calories 131kcal 130kcal 0%
Net carbs 24.93g 28.73g N/A
Potassium 24mg 26mg 0%
Sodium 6mg 0mg 0%
Saturated fat 0.15g 0.051g 0%
Monounsaturated fat 0.124g 0.058g 0%
Tryptophan 0.065mg 0.027mg 0%
Threonine 0.134mg 0.084mg 0%
Isoleucine 0.197mg 0.102mg 0%
Leucine 0.348mg 0.195mg 0%
Lysine 0.097mg 0.085mg 0%
Methionine 0.079mg 0.056mg 0%
Phenylalanine 0.247mg 0.126mg 0%
Valine 0.217mg 0.144mg 0%
Histidine 0.103mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pasta
12%
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 is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 6mg)
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.