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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 for 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.
  • Brown rice has a higher glycemic index (66) than spaghetti (49).

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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Spaghetti DV% diff.
Selenium 5.8µg 26.4µg 37%
Manganese 0.974mg 0.322mg 28%
Vitamin B3 2.561mg 0.4mg 14%
Vitamin B1 0.178mg 0.02mg 13%
Vitamin B6 0.123mg 0.049mg 6%
Protein 2.74g 5.8g 6%
Phosphorus 103mg 58mg 6%
Vitamin B5 0.38mg 0.112mg 5%
Magnesium 39mg 18mg 5%
Vitamin B2 0.069mg 0.02mg 4%
Zinc 0.71mg 0.51mg 2%
Calories 123kcal 158kcal 2%
Carbs 25.58g 30.86g 2%
Copper 0.106mg 0.1mg 1%
Monounsaturated fat 0.369g 0.131g 1%
Fiber 1.6g 1.8g 1%
Vitamin E 0.17mg 0.06mg 1%
Iron 0.56mg 0.5mg 1%
Potassium 86mg 44mg 1%
Folate 9µg 7µg 1%
Choline 9.2mg 6.4mg 1%
Starch 24.79g 26.01g 1%
Fats 0.97g 0.93g 0%
Net carbs 23.98g 29.06g N/A
Calcium 3mg 7mg 0%
Sugar 0.24g 0.56g N/A
Sodium 4mg 1mg 0%
Vitamin K 0.2µg 0µg 0%
Saturated fat 0.26g 0.176g 0%
Polyunsaturated fat 0.366g 0.326g 0%
Tryptophan 0.033mg 0.083mg 0%
Threonine 0.095mg 0.206mg 0%
Isoleucine 0.109mg 0.228mg 0%
Leucine 0.214mg 0.44mg 0%
Lysine 0.099mg 0.133mg 0%
Methionine 0.058mg 0.065mg 0%
Phenylalanine 0.133mg 0.297mg 0%
Valine 0.151mg 0.262mg 0%
Histidine 0.066mg 0.132mg 0%
Fructose 0g 0.03g 0%
Omega-3 - ALA 0.011g 0.024g N/A
Omega-6 - Linoleic acid 0.355g N/A

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

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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.