Brown rice vs. Pasta — In-Depth Nutrition Comparison
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Differences between brown rice and pasta
- Brown rice has more manganese, vitamin B3, vitamin B6, phosphorus, and magnesium, while pasta has more folate, iron, vitamin B2, and vitamin B12.
- Brown rice's daily need coverage for manganese is 33% higher.
- Pasta contains 4 times less vitamin B6 than brown rice. Brown rice contains 0.123mg of vitamin B6, while pasta contains 0.034mg.
- 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 Rice, brown, long-grain, cooked and Pasta, fresh-refrigerated, plain, cooked.
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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.
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% |
Contains more SeleniumSelenium | +∞% |
Contains more CalciumCalcium | +100% |
Contains more IronIron | +103.6% |
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.
Contains more Vitamin EVitamin E | +∞% |
Contains more Vitamin B3Vitamin B3 | +158.2% |
Contains more Vitamin B5Vitamin B5 | +107.7% |
Contains more Vitamin B6Vitamin B6 | +261.8% |
Contains more Vitamin KVitamin K | +∞% |
Contains more CholineCholine | +∞% |
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Manganese | 0.974mg | 0.224mg | 33% |
Folate | 9µg | 64µg | 14% |
Selenium | 5.8µg | 11% | |
Cholesterol | 0mg | 33mg | 11% |
Vitamin B3 | 2.561mg | 0.992mg | 10% |
Starch | 24.79g | 10% | |
Vitamin B6 | 0.123mg | 0.034mg | 7% |
Iron | 0.56mg | 1.14mg | 7% |
Fiber | 1.6g | 6% | |
Phosphorus | 103mg | 63mg | 6% |
Vitamin B2 | 0.069mg | 0.15mg | 6% |
Vitamin B12 | 0µg | 0.14µg | 6% |
Magnesium | 39mg | 18mg | 5% |
Protein | 2.74g | 5.15g | 5% |
Vitamin B5 | 0.38mg | 0.183mg | 4% |
Vitamin B1 | 0.178mg | 0.209mg | 3% |
Potassium | 86mg | 24mg | 2% |
Choline | 9.2mg | 2% | |
Zinc | 0.71mg | 0.56mg | 1% |
Vitamin A | 0µg | 6µg | 1% |
Vitamin E | 0.17mg | 1% | |
Saturated fat | 0.26g | 0.15g | 1% |
Monounsaturated fat | 0.369g | 0.124g | 1% |
Copper | 0.106mg | 0.093mg | 1% |
Calories | 123kcal | 131kcal | 0% |
Fats | 0.97g | 1.05g | 0% |
Carbs | 25.58g | 24.93g | 0% |
Net carbs | 23.98g | 24.93g | N/A |
Calcium | 3mg | 6mg | 0% |
Sugar | 0.24g | N/A | |
Sodium | 4mg | 6mg | 0% |
Vitamin K | 0.2µg | 0% | |
Polyunsaturated fat | 0.366g | 0.429g | 0% |
Tryptophan | 0.033mg | 0.065mg | 0% |
Threonine | 0.095mg | 0.134mg | 0% |
Isoleucine | 0.109mg | 0.197mg | 0% |
Leucine | 0.214mg | 0.348mg | 0% |
Lysine | 0.099mg | 0.097mg | 0% |
Methionine | 0.058mg | 0.079mg | 0% |
Phenylalanine | 0.133mg | 0.247mg | 0% |
Valine | 0.151mg | 0.217mg | 0% |
Histidine | 0.066mg | 0.103mg | 0% |
Omega-3 - ALA | 0.011g | N/A | |
Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
Contains more OtherOther | +41.9% |
Contains more ProteinProtein | +88% |
~equal in
Fats
~1.05g
~equal in
Carbs
~24.93g
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.15 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 g
Contains more Mono. FatMonounsaturated fat | +197.6% |
Contains less Sat. FatSaturated fat | -42.3% |
Contains more Poly. FatPolyunsaturated fat | +17.2% |