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  6. Pasta vs. Brown rice

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.
  • Pasta has a lower glycemic index. The glycemic index of pasta is 49, while the glycemic index of brown rice is 66.

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.
Pasta
Pasta
2
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +100%
Contains more IronIron +103.6%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +258.3%
Contains more CopperCopper +14%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +63.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +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
Pasta
5
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B2Vitamin B2 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +611.1%
Contains more Vitamin B3Vitamin B3 +158.2%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +261.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Brown rice DV% diff.
Manganese 0.224mg 0.974mg 33%
Folate 64µg 9µg 14%
Selenium 5.8µg 11%
Cholesterol 33mg 0mg 11%
Vitamin B3 0.992mg 2.561mg 10%
Starch 24.79g 10%
Vitamin B6 0.034mg 0.123mg 7%
Iron 1.14mg 0.56mg 7%
Fiber 1.6g 6%
Phosphorus 63mg 103mg 6%
Vitamin B2 0.15mg 0.069mg 6%
Vitamin B12 0.14µg 0µg 6%
Magnesium 18mg 39mg 5%
Protein 5.15g 2.74g 5%
Vitamin B5 0.183mg 0.38mg 4%
Vitamin B1 0.209mg 0.178mg 3%
Potassium 24mg 86mg 2%
Choline 9.2mg 2%
Zinc 0.56mg 0.71mg 1%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 1%
Saturated fat 0.15g 0.26g 1%
Monounsaturated fat 0.124g 0.369g 1%
Copper 0.093mg 0.106mg 1%
Calories 131kcal 123kcal 0%
Fats 1.05g 0.97g 0%
Carbs 24.93g 25.58g 0%
Net carbs 24.93g 23.98g N/A
Calcium 6mg 3mg 0%
Sugar 0.24g N/A
Sodium 6mg 4mg 0%
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.429g 0.366g 0%
Tryptophan 0.065mg 0.033mg 0%
Threonine 0.134mg 0.095mg 0%
Isoleucine 0.197mg 0.109mg 0%
Leucine 0.348mg 0.214mg 0%
Lysine 0.097mg 0.099mg 0%
Methionine 0.079mg 0.058mg 0%
Phenylalanine 0.247mg 0.133mg 0%
Valine 0.217mg 0.151mg 0%
Histidine 0.103mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
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 ProteinProtein +88%
Contains more OtherOther +41.9%
~equal in Fats ~0.97g
~equal in Carbs ~25.58g
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +17.2%
Contains more Mono. FatMonounsaturated fat +197.6%

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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.