Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rice
  5. Compare
  6. Rice vs. Spaghetti

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
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
:
6
Spaghetti
Spaghetti
Contains more Calcium +42.9%
Contains more Iron +140%
Contains more Manganese +46.6%
Contains more Magnesium +50%
Contains more Phosphorus +34.9%
Contains more Potassium +25.7%
Contains more Copper +44.9%
Contains more Selenium +252%
Equal in Sodium - 1
Equal in Zinc - 0.51
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +42.9%
Contains more Iron +140%
Contains more Manganese +46.6%
Contains more Magnesium +50%
Contains more Phosphorus +34.9%
Contains more Potassium +25.7%
Contains more Copper +44.9%
Contains more Selenium +252%
Equal in Sodium - 1
Equal in Zinc - 0.51

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
:
2
Spaghetti
Spaghetti
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
3
Spaghetti
Spaghetti
Contains more Water +10.2%
Contains more Other +50%
Contains more Protein +115.6%
Contains more Fats +232.1%
Equal in Carbs - 30.86
Equal in Water - 62.13
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Spaghetti
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 Water +10.2%
Contains more Other +50%
Contains more Protein +115.6%
Contains more Fats +232.1%
Equal in Carbs - 30.86
Equal in Water - 62.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Spaghetti
Spaghetti
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +48.9%
Contains more Polyunsaturated fat +328.9%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +48.9%
Contains more Polyunsaturated fat +328.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Spaghetti
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Spaghetti
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat
Spaghetti
Spaghetti vs Rice
Rice
Spaghetti
Spaghetti vs Semolina
Semolina
Spaghetti
Spaghetti vs Pasta
Pasta

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Rice
3%
Spaghetti
Minerals Daily Need Coverage Score
22%
Rice
30%
Spaghetti

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 is lower in Sugar?
Rice
Rice is lower in Sugar (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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.