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, protein, 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Protein | 2.69g | 5.8g | 6% |
| Fiber | 0.4g | 1.8g | 6% |
| Vitamin B5 | 0.39mg | 0.112mg | 6% |
| Copper | 0.069mg | 0.1mg | 3% |
| Vitamin B6 | 0.093mg | 0.049mg | 3% |
| Phosphorus | 43mg | 58mg | 2% |
| Polyunsaturated fat | 0.076g | 0.326g | 2% |
| Omega-3 (ALA) | 0.024g | 2% | |
| Calories | 130kcal | 158kcal | 1% |
| Fats | 0.28g | 0.93g | 1% |
| Carbs | 28.17g | 30.86g | 1% |
| Magnesium | 12mg | 18mg | 1% |
| Vitamin B2 | 0.013mg | 0.02mg | 1% |
| Choline | 2.1mg | 6.4mg | 1% |
| Protein per 100 calories | 2.1g | 3.7g | N/A |
| Calories per 10 g protein | 483kcal | 272kcal | N/A |
| Weight per 100 calories | 77g | 63g | N/A |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -56.3% |
| Contains more Mono. FatMonounsaturated fat | +48.9% |
| Contains more Poly. FatPolyunsaturated fat | +328.9% |
