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Brown rice vs Spaghetti - In-Depth Nutrition Comparison

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How are Brown rice and Spaghetti different?

  • Brown rice is richer in Manganese, Vitamin B3, Vitamin B1, Phosphorus, Vitamin B6, Vitamin B5, and Magnesium, while Spaghetti is higher in Selenium.
  • Spaghetti covers your daily need of Selenium 37% more than Brown rice.
  • Brown rice contains 9 times more Vitamin B1 than Spaghetti. Brown rice contains 0.178mg of Vitamin B1, while Spaghetti contains 0.02mg.

Rice, brown, long-grain, cooked and Pasta, cooked, unenriched, without added salt types were used in this article.

Infographic

Brown rice vs Spaghetti infographic
Infographic link

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
Brown rice
Brown rice
6
:
2
Spaghetti
Spaghetti
Contains more Iron +12%
Contains more Magnesium +116.7%
Contains more Phosphorus +77.6%
Contains more Potassium +95.5%
Contains more Zinc +39.2%
Contains more Calcium +133.3%
Contains less Sodium -75%
Equal in Copper - 0.1
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Iron +12%
Contains more Magnesium +116.7%
Contains more Phosphorus +77.6%
Contains more Potassium +95.5%
Contains more Zinc +39.2%
Contains more Calcium +133.3%
Contains less Sodium -75%
Equal in Copper - 0.1

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
Brown rice
Brown rice
8
:
0
Spaghetti
Spaghetti
Contains more Vitamin E +183.3%
Contains more Vitamin B1 +790%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +239.3%
Contains more Vitamin B6 +151%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Brown rice
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%
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin E +183.3%
Contains more Vitamin B1 +790%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +239.3%
Contains more Vitamin B6 +151%
Contains more Folate +28.6%
Contains more Vitamin K +∞%

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 Spaghetti
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Spaghetti Opinion
Net carbs 23.98g 29.06g Spaghetti
Protein 2.74g 5.8g Spaghetti
Fats 0.97g 0.93g Brown rice
Carbs 25.58g 30.86g Spaghetti
Calories 123kcal 158kcal Spaghetti
Starch 24.79g 26.01g Spaghetti
Fructose 0g 0.03g Spaghetti
Sugar 0.24g 0.56g Brown rice
Fiber 1.6g 1.8g Spaghetti
Calcium 3mg 7mg Spaghetti
Iron 0.56mg 0.5mg Brown rice
Magnesium 39mg 18mg Brown rice
Phosphorus 103mg 58mg Brown rice
Potassium 86mg 44mg Brown rice
Sodium 4mg 1mg Spaghetti
Zinc 0.71mg 0.51mg Brown rice
Copper 0.106mg 0.1mg Brown rice
Vitamin A 0IU 0IU
Vitamin E 0.17mg 0.06mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.02mg Brown rice
Vitamin B2 0.069mg 0.02mg Brown rice
Vitamin B3 2.561mg 0.4mg Brown rice
Vitamin B5 0.38mg 0.112mg Brown rice
Vitamin B6 0.123mg 0.049mg Brown rice
Folate 9µg 7µg Brown rice
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0µg Brown rice
Tryptophan 0.033mg 0.083mg Spaghetti
Threonine 0.095mg 0.206mg Spaghetti
Isoleucine 0.109mg 0.228mg Spaghetti
Leucine 0.214mg 0.44mg Spaghetti
Lysine 0.099mg 0.133mg Spaghetti
Methionine 0.058mg 0.065mg Spaghetti
Phenylalanine 0.133mg 0.297mg Spaghetti
Valine 0.151mg 0.262mg Spaghetti
Histidine 0.066mg 0.132mg Spaghetti
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.176g Spaghetti
Monounsaturated Fat 0.369g 0.131g Brown rice
Polyunsaturated fat 0.366g 0.326g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Spaghetti
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
3
Spaghetti
Mineral Summary Score
20
Brown rice
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
26%
Brown rice
31%
Spaghetti
Fats
4%
Brown rice
4%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 17)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.32g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.