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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, and Vitamin B5, 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
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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
Brown rice
Brown rice
6
:
2
Spaghetti
Spaghetti
Contains more Iron +12%
Contains more Potassium +95.5%
Contains more Magnesium +116.7%
Contains more Zinc +39.2%
Contains more Phosphorus +77.6%
Contains more Calcium +133.3%
Contains less Sodium -75%
Equal in Copper - 0.1
Brown rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Spaghetti
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +12%
Contains more Potassium +95.5%
Contains more Magnesium +116.7%
Contains more Zinc +39.2%
Contains more Phosphorus +77.6%
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 Vitamin K +∞%
Contains more Folate +28.6%
Brown rice
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%
Spaghetti
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% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
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 Vitamin K +∞%
Contains more Folate +28.6%

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 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

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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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)

All nutrients comparison - raw data values

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

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.