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Rice vs. Spaghetti — In-Depth Nutrition Comparison

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What are the main differences between rice and spaghetti?

  • Rice is richer in folate, vitamin B1, iron, vitamin B3, manganese, and vitamin B5, yet spaghetti is richer in selenium and fiber.
  • Spaghetti's daily need coverage for selenium is 34% higher.
  • Rice has 8 times more folate than spaghetti. Rice has 58µg of folate, while spaghetti has 7µg.
  • Spaghetti has a lower glycemic index than rice.

We used Rice, white, long-grain, regular, enriched, cooked and Pasta, cooked, unenriched, without added salt types in this comparison.

Infographic

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.
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 CalciumCalcium +42.9%
Contains more IronIron +140%
Contains more ManganeseManganese +46.6%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +25.7%
Contains more CopperCopper +44.9%
Contains more PhosphorusPhosphorus +34.9%
Contains more SeleniumSelenium +252%
~equal in Zinc ~0.51mg
~equal in Sodium ~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.
Rice
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 B1Vitamin B1 +715%
Contains more Vitamin B3Vitamin B3 +269%
Contains more Vitamin B5Vitamin B5 +248.2%
Contains more Vitamin B6Vitamin B6 +89.8%
Contains more FolateFolate +728.6%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more CholineCholine +204.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Spaghetti DV% diff.
Selenium 7.5µg 26.4µg 34%
Folate 58µg 7µg 13%
Vitamin B1 0.163mg 0.02mg 12%
Starch 26.01g 11%
Iron 1.2mg 0.5mg 9%
Manganese 0.472mg 0.322mg 7%
Vitamin B3 1.476mg 0.4mg 7%
Vitamin B5 0.39mg 0.112mg 6%
Protein 2.69g 5.8g 6%
Fiber 0.4g 1.8g 6%
Vitamin B6 0.093mg 0.049mg 3%
Copper 0.069mg 0.1mg 3%
Polyunsaturated fat 0.076g 0.326g 2%
Phosphorus 43mg 58mg 2%
Calories 130kcal 158kcal 1%
Choline 2.1mg 6.4mg 1%
Vitamin B2 0.013mg 0.02mg 1%
Magnesium 12mg 18mg 1%
Fats 0.28g 0.93g 1%
Carbs 28.17g 30.86g 1%
Net carbs 27.77g 29.06g N/A
Calcium 10mg 7mg 0%
Potassium 35mg 44mg 0%
Sugar 0.05g 0.56g N/A
Zinc 0.49mg 0.51mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0.06mg 0%
Saturated fat 0.077g 0.176g 0%
Monounsaturated fat 0.088g 0.131g 0%
Tryptophan 0.031mg 0.083mg 0%
Threonine 0.096mg 0.206mg 0%
Isoleucine 0.116mg 0.228mg 0%
Leucine 0.222mg 0.44mg 0%
Lysine 0.097mg 0.133mg 0%
Methionine 0.063mg 0.065mg 0%
Phenylalanine 0.144mg 0.297mg 0%
Valine 0.164mg 0.262mg 0%
Histidine 0.063mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 OtherOther +50%
Contains more ProteinProtein +115.6%
Contains more FatsFats +232.1%
~equal in Carbs ~30.86g
~equal in Water ~62.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 less Sat. FatSaturated fat -56.3%
Contains more Mono. FatMonounsaturated fat +48.9%
Contains more Poly. FatPolyunsaturated fat +328.9%

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