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.
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% |
~equal in
Vitamin D
~µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 123kcal | 131kcal |
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| Protein | 2.74g | 5.15g |
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| Fats | 0.97g | 1.05g |
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| Net carbs | 23.98g | 24.93g |
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| Carbs | 25.58g | 24.93g |
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| Cholesterol | 0mg | 33mg |
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| Magnesium | 39mg | 18mg |
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| Calcium | 3mg | 6mg |
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| Potassium | 86mg | 24mg |
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| Iron | 0.56mg | 1.14mg |
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| Sugar | 0.24g |
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| Fiber | 1.6g |
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| Copper | 0.106mg | 0.093mg |
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| Zinc | 0.71mg | 0.56mg |
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| Starch | 24.79g |
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| Phosphorus | 103mg | 63mg |
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| Sodium | 4mg | 6mg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A | 0µg | 6µg |
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| Vitamin E | 0.17mg |
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| Manganese | 0.974mg | 0.224mg |
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| Selenium | 5.8µg |
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| Vitamin B1 | 0.178mg | 0.209mg |
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| Vitamin B2 | 0.069mg | 0.15mg |
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| Vitamin B3 | 2.561mg | 0.992mg |
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| Vitamin B5 | 0.38mg | 0.183mg |
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| Vitamin B6 | 0.123mg | 0.034mg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Vitamin K | 0.2µg |
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| Folate | 9µg | 64µg |
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| Choline | 9.2mg |
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| Saturated Fat | 0.26g | 0.15g |
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| Monounsaturated Fat | 0.369g | 0.124g |
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| Polyunsaturated fat | 0.366g | 0.429g |
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| Tryptophan | 0.033mg | 0.065mg |
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| Threonine | 0.095mg | 0.134mg |
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| Isoleucine | 0.109mg | 0.197mg |
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| Leucine | 0.214mg | 0.348mg |
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| Lysine | 0.099mg | 0.097mg |
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| Methionine | 0.058mg | 0.079mg |
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| Phenylalanine | 0.133mg | 0.247mg |
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| Valine | 0.151mg | 0.217mg |
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| Histidine | 0.066mg | 0.103mg |
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| Omega-3 - ALA | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
15%
Minerals Daily Need Coverage Score
32%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Pasta is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 17)
Which food is lower in Cholesterol?
Brown rice is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 2mg)
Which food is cheaper?
Brown rice is cheaper (difference - $1)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
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.