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Pasta vs. Brown rice — In-Depth Nutrition Comparison

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Differences between Pasta and Brown rice

  • Pasta has more Folate, Iron, Vitamin B2, and Vitamin B12, while Brown rice has more Manganese, Vitamin B3, Vitamin B6, Phosphorus, and Magnesium.
  • Brown rice's daily need coverage for Manganese is 33% higher.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Rice, brown, long-grain, cooked.

Infographic

Pasta vs Brown 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.
Contains more Calcium +100%
Contains more Iron +103.6%
Contains more Magnesium +116.7%
Contains more Phosphorus +63.5%
Contains more Potassium +258.3%
Contains less Sodium -33.3%
Contains more Zinc +26.8%
Contains more Copper +14%
Contains more Manganese +334.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +100%
Contains more Iron +103.6%
Contains more Magnesium +116.7%
Contains more Phosphorus +63.5%
Contains more Potassium +258.3%
Contains less Sodium -33.3%
Contains more Zinc +26.8%
Contains more Copper +14%
Contains more Manganese +334.8%

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +117.4%
Contains more Folate +611.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +158.2%
Contains more Vitamin B5 +107.7%
Contains more Vitamin B6 +261.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +117.4%
Contains more Folate +611.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +158.2%
Contains more Vitamin B5 +107.7%
Contains more Vitamin B6 +261.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88%
Contains more Other +41.9%
Equal in Fats - 0.97
Equal in Carbs - 25.58
Equal in Water - 70.27
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +88%
Contains more Other +41.9%
Equal in Fats - 0.97
Equal in Carbs - 25.58
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.3%
Contains more Polyunsaturated fat +17.2%
Contains more Monounsaturated Fat +197.6%
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -42.3%
Contains more Polyunsaturated fat +17.2%
Contains more Monounsaturated Fat +197.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Brown rice Opinion
Net carbs 24.93g 23.98g Pasta
Protein 5.15g 2.74g Pasta
Fats 1.05g 0.97g Pasta
Carbs 24.93g 25.58g Brown rice
Calories 131kcal 123kcal Pasta
Starch 24.79g Brown rice
Sugar 0.24g Pasta
Fiber 1.6g Brown rice
Calcium 6mg 3mg Pasta
Iron 1.14mg 0.56mg Pasta
Magnesium 18mg 39mg Brown rice
Phosphorus 63mg 103mg Brown rice
Potassium 24mg 86mg Brown rice
Sodium 6mg 4mg Brown rice
Zinc 0.56mg 0.71mg Brown rice
Copper 0.093mg 0.106mg Brown rice
Manganese 0.224mg 0.974mg Brown rice
Selenium 5.8µg Brown rice
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.17mg Brown rice
Vitamin B1 0.209mg 0.178mg Pasta
Vitamin B2 0.15mg 0.069mg Pasta
Vitamin B3 0.992mg 2.561mg Brown rice
Vitamin B5 0.183mg 0.38mg Brown rice
Vitamin B6 0.034mg 0.123mg Brown rice
Folate 64µg 9µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 0.2µg Brown rice
Tryptophan 0.065mg 0.033mg Pasta
Threonine 0.134mg 0.095mg Pasta
Isoleucine 0.197mg 0.109mg Pasta
Leucine 0.348mg 0.214mg Pasta
Lysine 0.097mg 0.099mg Brown rice
Methionine 0.079mg 0.058mg Pasta
Phenylalanine 0.247mg 0.133mg Pasta
Valine 0.217mg 0.151mg Pasta
Histidine 0.103mg 0.066mg Pasta
Cholesterol 33mg 0mg Brown rice
Saturated Fat 0.15g 0.26g Pasta
Monounsaturated Fat 0.124g 0.369g Brown rice
Polyunsaturated fat 0.429g 0.366g Pasta
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Brown 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
16%
Pasta
14%
Brown rice
Minerals Daily Need Coverage Score
16%
Pasta
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.