Spaghetti vs. Arborio rice — In-Depth Nutrition Comparison

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The main differences between spaghetti and arborio rice

Spaghetti has more selenium and protein; however, arborio rice has more folate, vitamin B1, iron, vitamin B3, and vitamin B5.
Daily need coverage for selenium for spaghetti is 34% higher.
Arborio rice has 2 times less protein than spaghetti. Spaghetti has 5.8g of protein, while arborio rice has 2.36g.
Arborio rice has a higher glycemic index than spaghetti.

Food types used in this article are Pasta, cooked, unenriched, without added salt and Rice, white, short-grain, enriched, cooked.

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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.

Spaghetti

Arborio rice

Contains more MagnesiumMagnesium	+125%
Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+69.2%
Contains more CopperCopper	+38.9%
Contains more ZincZinc	+27.5%
Contains more PhosphorusPhosphorus	+75.8%
Contains more SeleniumSelenium	+252%

Contains more IronIron	+192%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+10.9%

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.

Spaghetti

Arborio rice

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+25%

Contains more Vitamin B1Vitamin B1	+720%
Contains more Vitamin B3Vitamin B3	+273.3%
Contains more Vitamin B5Vitamin B5	+254.5%
Contains more Vitamin B6Vitamin B6	+20.4%
Contains more FolateFolate	+742.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	26.4µg	7.5µg	34%
Folate	7µg	59µg	13%
Iron	0.5mg	1.46mg	12%
Vitamin B1	0.02mg	0.164mg	12%
Starch	26.01g		11%
Protein	5.8g	2.36g	7%
Fiber	1.8g		7%
Vitamin B3	0.4mg	1.493mg	7%
Vitamin B5	0.112mg	0.397mg	6%
Phosphorus	58mg	33mg	4%
Copper	0.1mg	0.072mg	3%
Magnesium	18mg	8mg	2%
Manganese	0.322mg	0.357mg	2%
Polyunsaturated fat	0.326g	0.05g	2%
Omega-3 (ALA)	0.024g		2%
Calories	158kcal	130kcal	1%
Fats	0.93g	0.19g	1%
Carbs	30.86g	28.73g	1%
Calcium	7mg	1mg	1%
Potassium	44mg	26mg	1%
Zinc	0.51mg	0.4mg	1%
Vitamin B6	0.049mg	0.059mg	1%
Choline	6.4mg		1%
Saturated fat	0.176g	0.051g	1%
Protein per 100 calories	3.7g	1.8g	N/A
Calories per 10 g protein	272kcal	551kcal	N/A
Weight per 100 calories	63g	77g	N/A
Net carbs	29.06g	28.73g	N/A
Sugar	0.56g		N/A
Sodium	1mg	0mg	0%
Vitamin E	0.06mg		0%
Vitamin B2	0.02mg	0.016mg	0%
Monounsaturated fat	0.131g	0.058g	0%
Tryptophan	0.083mg	0.027mg	0%
Threonine	0.206mg	0.084mg	0%
Isoleucine	0.228mg	0.102mg	0%
Leucine	0.44mg	0.195mg	0%
Lysine	0.133mg	0.085mg	0%
Methionine	0.065mg	0.056mg	0%
Phenylalanine	0.297mg	0.126mg	0%
Valine	0.262mg	0.144mg	0%
Histidine	0.132mg	0.056mg	0%
Fructose	0.03g		0%