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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.
  • 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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Pasta
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 Brown rice Pasta 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Pasta
2
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 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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Pasta
2
21% 18% 61%
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%

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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.