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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" chart 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 Calcium +100%
Contains more Iron +103.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
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 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" chart 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 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Equal
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 g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Pasta
Fiber 1.6g g 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
Vitamin A 0IU 20IU Pasta
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU IU Brown rice
Vitamin D 0µg µg Brown rice
Vitamin C 0mg 0mg
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
Vitamin K 0.2µg µg 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
Trans Fat 0g g Pasta
Saturated Fat 0.26g 0.15g Pasta
Monounsaturated Fat 0.369g 0.124g Brown rice
Polyunsaturated fat 0.366g 0.429g Pasta

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
16
Pasta
Mineral Summary Score
20
Brown rice
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
31%
Pasta
Carbohydrates
26%
Brown rice
25%
Pasta
Fats
4%
Brown rice
5%
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?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.