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  6. Pita vs. Rice

Pita vs. Rice — In-Depth Nutrition Comparison

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How are Pita and Rice different?

  • Pita is richer in Copper, Vitamin B1, Phosphorus, Calcium, Fiber, and Vitamin B2, while Rice is higher in Folate.
  • Pita covers your daily need of Sodium 23% more than Rice.
  • Pita contains 9 times more Calcium than Rice. Pita contains 86mg of Calcium, while Rice contains 10mg.
  • Rice is lower in Sodium.

Bread, pita, white, unenriched and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Pita 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.
Pita
Pita
8
:
2
Rice
Rice
Contains more Calcium +760%
Contains more Iron +16.7%
Contains more Magnesium +116.7%
Contains more Phosphorus +125.6%
Contains more Potassium +242.9%
Contains more Zinc +71.4%
Contains more Copper +143.5%
Contains less Sodium -99.8%
Equal in Manganese - 0.472
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +760%
Contains more Iron +16.7%
Contains more Magnesium +116.7%
Contains more Phosphorus +125.6%
Contains more Potassium +242.9%
Contains more Zinc +71.4%
Contains more Copper +143.5%
Contains less Sodium -99.8%
Equal in Manganese - 0.472

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.
Pita
Pita
4
:
5
Rice
Rice
Contains more Vitamin B1 +63.8%
Contains more Vitamin B2 +646.2%
Contains more Vitamin B3 +45.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +141.7%
Equal in Vitamin B5 - 0.39
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +63.8%
Contains more Vitamin B2 +646.2%
Contains more Vitamin B3 +45.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +141.7%
Equal in Vitamin B5 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
4
:
1
Rice
Rice
Contains more Protein +238.3%
Contains more Fats +328.6%
Contains more Carbs +97.7%
Contains more Other +352.4%
Contains more Water +113.2%
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Rice
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 Protein +238.3%
Contains more Fats +328.6%
Contains more Carbs +97.7%
Contains more Other +352.4%
Contains more Water +113.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +19.3%
Contains more Polyunsaturated fat +603.9%
Contains less Saturated Fat -53.6%
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +19.3%
Contains more Polyunsaturated fat +603.9%
Contains less Saturated Fat -53.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Rice Opinion
Net carbs 53.5g 27.77g Pita
Protein 9.1g 2.69g Pita
Fats 1.2g 0.28g Pita
Carbs 55.7g 28.17g Pita
Calories 275kcal 130kcal Pita
Sugar 0.05g Pita
Fiber 2.2g 0.4g Pita
Calcium 86mg 10mg Pita
Iron 1.4mg 1.2mg Pita
Magnesium 26mg 12mg Pita
Phosphorus 97mg 43mg Pita
Potassium 120mg 35mg Pita
Sodium 536mg 1mg Rice
Zinc 0.84mg 0.49mg Pita
Copper 0.168mg 0.069mg Pita
Manganese 0.481mg 0.472mg Pita
Selenium 7.5µg Rice
Vitamin E 0.04mg Rice
Vitamin B1 0.267mg 0.163mg Pita
Vitamin B2 0.097mg 0.013mg Pita
Vitamin B3 2.142mg 1.476mg Pita
Vitamin B5 0.397mg 0.39mg Pita
Vitamin B6 0.034mg 0.093mg Rice
Folate 24µg 58µg Rice
Tryptophan 0.105mg 0.031mg Pita
Threonine 0.257mg 0.096mg Pita
Isoleucine 0.349mg 0.116mg Pita
Leucine 0.634mg 0.222mg Pita
Lysine 0.219mg 0.097mg Pita
Methionine 0.16mg 0.063mg Pita
Phenylalanine 0.446mg 0.144mg Pita
Valine 0.394mg 0.164mg Pita
Histidine 0.195mg 0.063mg Pita
Saturated Fat 0.166g 0.077g Rice
Monounsaturated Fat 0.105g 0.088g Pita
Polyunsaturated fat 0.535g 0.076g Pita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita 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
15%
Pita
13%
Rice
Minerals Daily Need Coverage Score
36%
Pita
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 535mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $1)
Which food is richer in minerals?
Pita
Pita is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.