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 for selenium, 37% more than brown rice.
- Brown rice has a higher glycemic index (66) than spaghetti (49).
Pasta, cooked, unenriched, without added salt and Rice, brown, long-grain, cooked types were used in this article.
Infographic
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.8 g
Fats:
0.93 g
Carbs:
30.86 g
Water:
62.13 g
Other:
0.28 g
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
Saturated fat:
Sat. Fat
0.176 g
Monounsaturated fat:
Mono. Fat
0.131 g
Polyunsaturated fat:
Poly. Fat
0.326 g
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
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
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 26.4µg | 5.8µg | 37% |
| Manganese | 0.322mg | 0.974mg | 28% |
| Vitamin B3 | 0.4mg | 2.561mg | 14% |
| Vitamin B1 | 0.02mg | 0.178mg | 13% |
| Vitamin B6 | 0.049mg | 0.123mg | 6% |
| Protein | 5.8g | 2.74g | 6% |
| Phosphorus | 58mg | 103mg | 6% |
| Vitamin B5 | 0.112mg | 0.38mg | 5% |
| Magnesium | 18mg | 39mg | 5% |
| Vitamin B2 | 0.02mg | 0.069mg | 4% |
| Zinc | 0.51mg | 0.71mg | 2% |
| Calories | 158kcal | 123kcal | 2% |
| Carbs | 30.86g | 25.58g | 2% |
| Copper | 0.1mg | 0.106mg | 1% |
| Monounsaturated fat | 0.131g | 0.369g | 1% |
| Fiber | 1.8g | 1.6g | 1% |
| Vitamin E | 0.06mg | 0.17mg | 1% |
| Iron | 0.5mg | 0.56mg | 1% |
| Potassium | 44mg | 86mg | 1% |
| Folate | 7µg | 9µg | 1% |
| Choline | 6.4mg | 9.2mg | 1% |
| Starch | 26.01g | 24.79g | 1% |
| Fats | 0.93g | 0.97g | 0% |
| Net carbs | 29.06g | 23.98g | N/A |
| Calcium | 7mg | 3mg | 0% |
| Sugar | 0.56g | 0.24g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Saturated fat | 0.176g | 0.26g | 0% |
| Polyunsaturated fat | 0.326g | 0.366g | 0% |
| Tryptophan | 0.083mg | 0.033mg | 0% |
| Threonine | 0.206mg | 0.095mg | 0% |
| Isoleucine | 0.228mg | 0.109mg | 0% |
| Leucine | 0.44mg | 0.214mg | 0% |
| Lysine | 0.133mg | 0.099mg | 0% |
| Methionine | 0.065mg | 0.058mg | 0% |
| Phenylalanine | 0.297mg | 0.133mg | 0% |
| Valine | 0.262mg | 0.151mg | 0% |
| Histidine | 0.132mg | 0.066mg | 0% |
| Fructose | 0.03g | 0g | 0% |
| Omega-3 - ALA | 0.024g | 0.011g | N/A |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
30%
32%
Comparison summary
Which food contains less Sodium?
Spaghetti contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Spaghetti is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Spaghetti is lower in glycemic index (difference - 17)
Which food is cheaper?
Spaghetti is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.32g)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)