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  6. Spaghetti vs. Brown rice

Spaghetti vs. Brown rice — In-Depth Nutrition Comparison

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How are Spaghetti and Brown rice different?

  • Spaghetti is richer in Selenium, while Brown rice is higher in Manganese, Vitamin B3, Vitamin B1, Phosphorus, Vitamin B6, Vitamin B5, and Magnesium.
  • Spaghetti covers your daily need of Selenium 37% more than Brown rice.

Pasta, cooked, unenriched, without added salt and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Spaghetti vs Brown rice 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +133.3%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +355.2%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +12%
Contains more ZincZinc +39.2%
Contains more PhosphorusPhosphorus +77.6%
Contains more ManganeseManganese +202.5%
~equal in Copper ~0.106mg

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.
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B6Vitamin B6 +151%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +43.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +111.7%
Contains more CarbsCarbs +20.6%
Contains more WaterWater +13.1%
Contains more OtherOther +57.1%
~equal in Fats ~0.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -32.3%
Contains more Mono. FatMonounsaturated Fat +181.7%
Contains more Poly. FatPolyunsaturated fat +12.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +166.7%
~equal in Starch ~24.79g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Brown rice Opinion
Calories 158kcal 123kcal Spaghetti
Protein 5.8g 2.74g Spaghetti
Fats 0.93g 0.97g Brown rice
Net carbs 29.06g 23.98g Spaghetti
Carbs 30.86g 25.58g Spaghetti
Magnesium 18mg 39mg Brown rice
Calcium 7mg 3mg Spaghetti
Potassium 44mg 86mg Brown rice
Iron 0.5mg 0.56mg Brown rice
Sugar 0.56g 0.24g Brown rice
Fiber 1.8g 1.6g Spaghetti
Copper 0.1mg 0.106mg Brown rice
Zinc 0.51mg 0.71mg Brown rice
Starch 26.01g 24.79g Spaghetti
Phosphorus 58mg 103mg Brown rice
Sodium 1mg 4mg Spaghetti
Vitamin E 0.06mg 0.17mg Brown rice
Manganese 0.322mg 0.974mg Brown rice
Selenium 26.4µg 5.8µg Spaghetti
Vitamin B1 0.02mg 0.178mg Brown rice
Vitamin B2 0.02mg 0.069mg Brown rice
Vitamin B3 0.4mg 2.561mg Brown rice
Vitamin B5 0.112mg 0.38mg Brown rice
Vitamin B6 0.049mg 0.123mg Brown rice
Vitamin K 0µg 0.2µg Brown rice
Folate 7µg 9µg Brown rice
Choline 6.4mg 9.2mg Brown rice
Saturated Fat 0.176g 0.26g Spaghetti
Monounsaturated Fat 0.131g 0.369g Brown rice
Polyunsaturated fat 0.326g 0.366g Brown rice
Tryptophan 0.083mg 0.033mg Spaghetti
Threonine 0.206mg 0.095mg Spaghetti
Isoleucine 0.228mg 0.109mg Spaghetti
Leucine 0.44mg 0.214mg Spaghetti
Lysine 0.133mg 0.099mg Spaghetti
Methionine 0.065mg 0.058mg Spaghetti
Phenylalanine 0.297mg 0.133mg Spaghetti
Valine 0.262mg 0.151mg Spaghetti
Histidine 0.132mg 0.066mg Spaghetti
Fructose 0.03g 0g Spaghetti
Omega-3 - ALA 0.024g 0.011g Spaghetti
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

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

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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
3%
Spaghetti
13%
Brown rice
Minerals Daily Need Coverage Score
30%
Spaghetti
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 17)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.32g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.