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  6. Brown rice vs. Spaghetti

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +12%
Contains more ZincZinc +39.2%
Contains more PhosphorusPhosphorus +77.6%
Contains more ManganeseManganese +202.5%
Contains more CalciumCalcium +133.3%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +355.2%
~equal in Copper ~0.1mg

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%
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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B6Vitamin B6 +151%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +43.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more WaterWater +13.1%
Contains more OtherOther +57.1%
Contains more ProteinProtein +111.7%
Contains more CarbsCarbs +20.6%
~equal in Fats ~0.93g

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
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated Fat +181.7%
Contains more Poly. FatPolyunsaturated fat +12.3%
Contains less Sat. FatSaturated Fat -32.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more SucroseSucrose +166.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~26.01g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 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
Calories 123kcal 158kcal Spaghetti
Protein 2.74g 5.8g Spaghetti
Fats 0.97g 0.93g Brown rice
Net carbs 23.98g 29.06g Spaghetti
Carbs 25.58g 30.86g Spaghetti
Magnesium 39mg 18mg Brown rice
Calcium 3mg 7mg Spaghetti
Potassium 86mg 44mg Brown rice
Iron 0.56mg 0.5mg Brown rice
Sugar 0.24g 0.56g Brown rice
Fiber 1.6g 1.8g Spaghetti
Copper 0.106mg 0.1mg Brown rice
Zinc 0.71mg 0.51mg Brown rice
Starch 24.79g 26.01g Spaghetti
Phosphorus 103mg 58mg Brown rice
Sodium 4mg 1mg Spaghetti
Vitamin E 0.17mg 0.06mg Brown rice
Manganese 0.974mg 0.322mg Brown rice
Selenium 5.8µg 26.4µg Spaghetti
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
Vitamin K 0.2µg 0µg Brown rice
Folate 9µg 7µg Brown rice
Choline 9.2mg 6.4mg Brown rice
Saturated Fat 0.26g 0.176g Spaghetti
Monounsaturated Fat 0.369g 0.131g Brown rice
Polyunsaturated fat 0.366g 0.326g 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
Fructose 0g 0.03g Spaghetti
Omega-3 - ALA 0.011g 0.024g Spaghetti
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Spaghetti
Minerals Daily Need Coverage Score
32%
Brown rice
30%
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

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. 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.