Rice vs. Pasta — In-Depth Nutrition Comparison
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How are rice and pasta different?
- Rice is higher in manganese; however, pasta is richer in vitamin B1, folate, iron, vitamin B2, and vitamin B12.
- Daily need coverage for vitamin B1 for pasta is 16% higher.
- Rice contains 2 times more manganese than pasta. While rice contains 0.472mg of manganese, pasta contains only 0.224mg.
- Pasta has a lower glycemic index (49) than rice (60).
Rice, white, long-grain, regular, unenriched, cooked without salt and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +45.8% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +110.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more IronIron | +470% |
| Contains more CopperCopper | +34.8% |
| Contains more ZincZinc | +14.3% |
| Contains more PhosphorusPhosphorus | +46.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +113.1% |
| Contains more Vitamin B6Vitamin B6 | +173.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +945% |
| Contains more Vitamin B2Vitamin B2 | +1053.8% |
| Contains more Vitamin B3Vitamin B3 | +148% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +2033.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.02mg | 0.209mg | 16% |
| Folate | 3µg | 64µg | 15% |
| Selenium | 7.5µg | 14% | |
| Iron | 0.2mg | 1.14mg | 12% |
| Manganese | 0.472mg | 0.224mg | 11% |
| Vitamin B2 | 0.013mg | 0.15mg | 11% |
| Cholesterol | 0mg | 33mg | 11% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Vitamin B6 | 0.093mg | 0.034mg | 5% |
| Protein | 2.69g | 5.15g | 5% |
| Vitamin B3 | 0.4mg | 0.992mg | 4% |
| Vitamin B5 | 0.39mg | 0.183mg | 4% |
| Copper | 0.069mg | 0.093mg | 3% |
| Phosphorus | 43mg | 63mg | 3% |
| Fiber | 0.4g | 2% | |
| Polyunsaturated fat | 0.076g | 0.429g | 2% |
| Magnesium | 12mg | 18mg | 1% |
| Carbs | 28.17g | 24.93g | 1% |
| Zinc | 0.49mg | 0.56mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Fats | 0.28g | 1.05g | 1% |
| Calories | 130kcal | 131kcal | 0% |
| Net carbs | 27.77g | 24.93g | N/A |
| Calcium | 10mg | 6mg | 0% |
| Potassium | 35mg | 24mg | 0% |
| Sugar | 0.05g | N/A | |
| Sodium | 1mg | 6mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.077g | 0.15g | 0% |
| Monounsaturated fat | 0.088g | 0.124g | 0% |
| Tryptophan | 0.031mg | 0.065mg | 0% |
| Threonine | 0.096mg | 0.134mg | 0% |
| Isoleucine | 0.116mg | 0.197mg | 0% |
| Leucine | 0.222mg | 0.348mg | 0% |
| Lysine | 0.097mg | 0.097mg | 0% |
| Methionine | 0.063mg | 0.079mg | 0% |
| Phenylalanine | 0.144mg | 0.247mg | 0% |
| Valine | 0.164mg | 0.217mg | 0% |
| Histidine | 0.063mg | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +13% |
| Contains more OtherOther | +35.5% |
| Contains more ProteinProtein | +91.4% |
| Contains more FatsFats | +275% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.7% |
| Contains more Mono. FatMonounsaturated fat | +40.9% |
| Contains more Poly. FatPolyunsaturated fat | +464.5% |