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.

Brown rice

Pasta

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.

Brown rice

Pasta

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			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