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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.

Infographic

Brown rice vs Pasta infographic
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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 Magnesium +116.7%
Contains more Phosphorus +63.5%
Contains more Potassium +258.3%
Contains less Sodium -33.3%
Contains more Zinc +26.8%
Contains more Copper +14%
Contains more Manganese +334.8%
Contains more Calcium +100%
Contains more Iron +103.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Magnesium +116.7%
Contains more Phosphorus +63.5%
Contains more Potassium +258.3%
Contains less Sodium -33.3%
Contains more Zinc +26.8%
Contains more Copper +14%
Contains more Manganese +334.8%
Contains more Calcium +100%
Contains more Iron +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.
:
5
Pasta
Contains more Vitamin B3 +158.2%
Contains more Vitamin B5 +107.7%
Contains more Vitamin B6 +261.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +117.4%
Contains more Folate +611.1%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0% 0%
Contains more Vitamin B3 +158.2%
Contains more Vitamin B5 +107.7%
Contains more Vitamin B6 +261.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +117.4%
Contains more Folate +611.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +41.9%
Contains more Protein +88%
Equal in Fats - 1.05
Equal in Carbs - 24.93
Equal in Water - 68.56
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Other +41.9%
Contains more Protein +88%
Equal in Fats - 1.05
Equal in Carbs - 24.93
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +197.6%
Contains less Saturated Fat -42.3%
Contains more Polyunsaturated fat +17.2%
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +197.6%
Contains less Saturated Fat -42.3%
Contains more Polyunsaturated 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.
Brown rice Pasta
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Pasta Opinion
Net carbs 23.98g 24.93g Pasta
Protein 2.74g 5.15g Pasta
Fats 0.97g 1.05g Pasta
Carbs 25.58g 24.93g Brown rice
Calories 123kcal 131kcal Pasta
Starch 24.79g Brown rice
Sugar 0.24g Pasta
Fiber 1.6g Brown rice
Calcium 3mg 6mg Pasta
Iron 0.56mg 1.14mg Pasta
Magnesium 39mg 18mg Brown rice
Phosphorus 103mg 63mg Brown rice
Potassium 86mg 24mg Brown rice
Sodium 4mg 6mg Brown rice
Zinc 0.71mg 0.56mg Brown rice
Copper 0.106mg 0.093mg Brown rice
Manganese 0.974mg 0.224mg Brown rice
Selenium 5.8µg Brown rice
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.17mg Brown rice
Vitamin B1 0.178mg 0.209mg Pasta
Vitamin B2 0.069mg 0.15mg Pasta
Vitamin B3 2.561mg 0.992mg Brown rice
Vitamin B5 0.38mg 0.183mg Brown rice
Vitamin B6 0.123mg 0.034mg Brown rice
Folate 9µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Choline 9.2mg Brown rice
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.065mg Pasta
Threonine 0.095mg 0.134mg Pasta
Isoleucine 0.109mg 0.197mg Pasta
Leucine 0.214mg 0.348mg Pasta
Lysine 0.099mg 0.097mg Brown rice
Methionine 0.058mg 0.079mg Pasta
Phenylalanine 0.133mg 0.247mg Pasta
Valine 0.151mg 0.217mg Pasta
Histidine 0.066mg 0.103mg Pasta
Cholesterol 0mg 33mg Brown rice
Saturated Fat 0.26g 0.15g Pasta
Monounsaturated Fat 0.369g 0.124g Brown rice
Polyunsaturated fat 0.366g 0.429g Pasta
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Pasta
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
13%
Brown rice
15%
Pasta
Minerals Daily Need Coverage Score
32%
Brown rice
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1)
Which food is richer in minerals?
Brown rice
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.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.