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Pasta vs. Rice — In-Depth Nutrition Comparison

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How are pasta and rice different?

  • Pasta is higher in vitamin B1, folate, iron, vitamin B2, and vitamin B12; however, rice is richer in manganese.
  • Daily need coverage for vitamin B1 for pasta is 16% higher.
  • Pasta has a lower glycemic index (49) than rice (60).

Pasta, fresh-refrigerated, plain, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt are the varieties used in this article.

Infographic

Pasta 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.
Pasta
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%
Rice
Rice
5
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% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +470%
Contains more CopperCopper +34.8%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +46.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +45.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +110.7%

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
6
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%
Rice
Rice
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% 0% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +945%
Contains more Vitamin B2Vitamin B2 +1053.8%
Contains more Vitamin B3Vitamin B3 +148%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2033.3%
Contains more Vitamin B5Vitamin B5 +113.1%
Contains more Vitamin B6Vitamin B6 +173.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Rice DV% diff.
Vitamin B1 0.209mg 0.02mg 16%
Folate 64µg 3µg 15%
Selenium 7.5µg 14%
Iron 1.14mg 0.2mg 12%
Manganese 0.224mg 0.472mg 11%
Vitamin B2 0.15mg 0.013mg 11%
Cholesterol 33mg 0mg 11%
Vitamin B12 0.14µg 0µg 6%
Vitamin B6 0.034mg 0.093mg 5%
Protein 5.15g 2.69g 5%
Vitamin B3 0.992mg 0.4mg 4%
Vitamin B5 0.183mg 0.39mg 4%
Copper 0.093mg 0.069mg 3%
Phosphorus 63mg 43mg 3%
Fiber 0.4g 2%
Polyunsaturated fat 0.429g 0.076g 2%
Magnesium 18mg 12mg 1%
Carbs 24.93g 28.17g 1%
Zinc 0.56mg 0.49mg 1%
Vitamin A 6µg 0µg 1%
Fats 1.05g 0.28g 1%
Calories 131kcal 130kcal 0%
Net carbs 24.93g 27.77g N/A
Calcium 6mg 10mg 0%
Potassium 24mg 35mg 0%
Sugar 0.05g N/A
Sodium 6mg 1mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.15g 0.077g 0%
Monounsaturated fat 0.124g 0.088g 0%
Tryptophan 0.065mg 0.031mg 0%
Threonine 0.134mg 0.096mg 0%
Isoleucine 0.197mg 0.116mg 0%
Leucine 0.348mg 0.222mg 0%
Lysine 0.097mg 0.097mg 0%
Methionine 0.079mg 0.063mg 0%
Phenylalanine 0.247mg 0.144mg 0%
Valine 0.217mg 0.164mg 0%
Histidine 0.103mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Rice
Rice
2
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 +91.4%
Contains more FatsFats +275%
Contains more CarbsCarbs +13%
Contains more OtherOther +35.5%
~equal in Water ~68.44g

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
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 +40.9%
Contains more Poly. FatPolyunsaturated fat +464.5%
Contains less Sat. FatSaturated fat -48.7%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.