Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Rice vs Spaghetti - In-Depth Nutrition Comparison

Compare

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.

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
2
:
Contains more Iron +140%
Contains more Calcium +42.9%
Contains more Potassium +25.7%
Contains more Magnesium +50%
Contains more Copper +44.9%
Contains more Phosphorus +34.9%
Equal in Zinc - 0.51
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +140%
Contains more Calcium +42.9%
Contains more Potassium +25.7%
Contains more Magnesium +50%
Contains more Copper +44.9%
Contains more Phosphorus +34.9%
Equal in Zinc - 0.51
Equal in Sodium - 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
Rice
5
:
Contains more Vitamin B1 +715%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +248.2%
Contains more Vitamin B6 +89.8%
Contains more Folate +728.6%
Contains more Vitamin E +50%
Contains more Vitamin B2 +53.8%
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% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
Contains more Vitamin B1 +715%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +248.2%
Contains more Vitamin B6 +89.8%
Contains more Folate +728.6%
Contains more Vitamin E +50%
Contains more Vitamin B2 +53.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Rice
3
Spaghetti
Mineral Summary Score
14
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 the food
Protein
16%
Rice
35%
Spaghetti
Carbohydrates
28%
Rice
31%
Spaghetti
Fats
1%
Rice
4%
Spaghetti

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Spaghetti
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 11)
Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.51g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Spaghetti Opinion
Calories 130 158 Spaghetti
Protein 2.69 5.8 Spaghetti
Fats 0.28 0.93 Spaghetti
Vitamin C 0 0
Carbs 28.17 30.86 Spaghetti
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.5 Rice
Calcium 10 7 Rice
Potassium 35 44 Spaghetti
Magnesium 12 18 Spaghetti
Sugars 0.05 0.56 Rice
Fiber 0.4 1.8 Spaghetti
Copper 0.069 0.1 Spaghetti
Zinc 0.49 0.51 Spaghetti
Starch 26.01 Spaghetti
Phosphorus 43 58 Spaghetti
Sodium 1 1
Vitamin A 0 0
Vitamin E 0.04 0.06 Spaghetti
Vitamin D 0 0
Vitamin B1 0.163 0.02 Rice
Vitamin B2 0.013 0.02 Spaghetti
Vitamin B3 1.476 0.4 Rice
Vitamin B5 0.39 0.112 Rice
Vitamin B6 0.093 0.049 Rice
Vitamin B12 0 0
Vitamin K 0 0
Folate 58 7 Rice
Trans Fat 0 Rice
Saturated Fat 0.077 0.176 Rice
Monounsaturated Fat 0.088 0.131 Spaghetti
Polyunsaturated fat 0.076 0.326 Spaghetti
Tryptophan 0.031 0.083 Spaghetti
Threonine 0.096 0.206 Spaghetti
Isoleucine 0.116 0.228 Spaghetti
Leucine 0.222 0.44 Spaghetti
Lysine 0.097 0.133 Spaghetti
Methionine 0.063 0.065 Spaghetti
Phenylalanine 0.144 0.297 Spaghetti
Valine 0.164 0.262 Spaghetti
Histidine 0.063 0.132 Spaghetti
Fructose 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 of 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. 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.