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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 B2, and Vitamin B12.
  • Daily need coverage for Cholesterol from Pasta is 11% higher.
  • Rice contains 2 times more Manganese than Pasta. While Rice contains 0.472mg of Manganese, Pasta contains only 0.224mg.

Rice, white, long-grain, regular, enriched, cooked and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.

Infographic

Rice vs Pasta 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
Rice
4
:
4
Pasta
Contains more Calcium +66.7%
Contains more Potassium +45.8%
Contains less Sodium -83.3%
Contains more Magnesium +50%
Contains more Copper +34.8%
Contains more Zinc +14.3%
Contains more Phosphorus +46.5%
Equal in Iron - 1.14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Calcium +66.7%
Contains more Potassium +45.8%
Contains less Sodium -83.3%
Contains more Magnesium +50%
Contains more Copper +34.8%
Contains more Zinc +14.3%
Contains more Phosphorus +46.5%
Equal in Iron - 1.14

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
Rice
6
:
5
Pasta
Contains more Vitamin B3 +48.8%
Contains more Vitamin B5 +113.1%
Contains more Vitamin B6 +173.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +1053.8%
Contains more Vitamin B12 +∞%
Contains more Folate +10.3%
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin B3 +48.8%
Contains more Vitamin B5 +113.1%
Contains more Vitamin B6 +173.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +1053.8%
Contains more Vitamin B12 +∞%
Contains more Folate +10.3%

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.
Rice Pasta
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Pasta Opinion
Calories 130kcal 131kcal Pasta
Protein 2.69g 5.15g Pasta
Fats 0.28g 1.05g Pasta
Vitamin C 0mg 0mg
Net carbs 27.77g 24.93g Rice
Carbs 28.17g 24.93g Rice
Cholesterol 0mg 33mg Rice
Vitamin D 0IU IU Rice
Iron 1.2mg 1.14mg Rice
Calcium 10mg 6mg Rice
Potassium 35mg 24mg Rice
Magnesium 12mg 18mg Pasta
Sugar 0.05g g Pasta
Fiber 0.4g g Rice
Copper 0.069mg 0.093mg Pasta
Zinc 0.49mg 0.56mg Pasta
Starch g g
Phosphorus 43mg 63mg Pasta
Sodium 1mg 6mg Rice
Vitamin A 0IU 20IU Pasta
Vitamin E 0.04mg mg Rice
Vitamin D 0µg µg Rice
Vitamin B1 0.163mg 0.209mg Pasta
Vitamin B2 0.013mg 0.15mg Pasta
Vitamin B3 1.476mg 0.992mg Rice
Vitamin B5 0.39mg 0.183mg Rice
Vitamin B6 0.093mg 0.034mg Rice
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0µg µg Rice
Folate 58µg 64µg Pasta
Trans Fat g g
Saturated Fat 0.077g 0.15g Rice
Monounsaturated Fat 0.088g 0.124g Pasta
Polyunsaturated fat 0.076g 0.429g Pasta
Tryptophan 0.031mg 0.065mg Pasta
Threonine 0.096mg 0.134mg Pasta
Isoleucine 0.116mg 0.197mg Pasta
Leucine 0.222mg 0.348mg Pasta
Lysine 0.097mg 0.097mg
Methionine 0.063mg 0.079mg Pasta
Phenylalanine 0.144mg 0.247mg Pasta
Valine 0.164mg 0.217mg Pasta
Histidine 0.063mg 0.103mg Pasta
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13
Rice
16
Pasta
Mineral Summary Score
14
Rice
17
Pasta

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%
Rice
31%
Pasta
Carbohydrates
28%
Rice
25%
Pasta
Fats
1%
Rice
5%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 11)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.