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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, and Phosphorus, 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
:
2
Pasta
Contains more Potassium +258.3%
Contains more Magnesium +116.7%
Contains more Copper +14%
Contains more Zinc +26.8%
Contains more Phosphorus +63.5%
Contains less Sodium -33.3%
Contains more Iron +103.6%
Contains more Calcium +100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Potassium +258.3%
Contains more Magnesium +116.7%
Contains more Copper +14%
Contains more Zinc +26.8%
Contains more Phosphorus +63.5%
Contains less Sodium -33.3%
Contains more Iron +103.6%
Contains more Calcium +100%

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 Vitamin B12 +∞%
Contains more Folate +611.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
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 Vitamin B12 +∞%
Contains more Folate +611.1%

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 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 Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
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.

All nutrients comparison - raw data values

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

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.