Pasta vs. Rice — In-Depth Nutrition Comparison
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How are pasta and rice different?
- Pasta is higher in vitamin B2 and vitamin B12; however, rice is richer in manganese.
- Daily need coverage for cholesterol for pasta is 11% higher.
- Rice has less cholesterol.
- Pasta has a lower glycemic index (49) than rice (60).
Pasta, fresh-refrigerated, plain, cooked and Rice, white, long-grain, regular, enriched, cooked are the varieties 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 MagnesiumMagnesium | +50% |
| Contains more CopperCopper | +34.8% |
| Contains more ZincZinc | +14.3% |
| Contains more PhosphorusPhosphorus | +46.5% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +45.8% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +110.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +28.2% |
| Contains more Vitamin B2Vitamin B2 | +1053.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +48.8% |
| Contains more Vitamin B5Vitamin B5 | +113.1% |
| Contains more Vitamin B6Vitamin B6 | +173.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.5µg | 14% | |
| Cholesterol | 33mg | 0mg | 11% |
| Manganese | 0.224mg | 0.472mg | 11% |
| Vitamin B2 | 0.15mg | 0.013mg | 11% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Protein | 5.15g | 2.69g | 5% |
| Vitamin B6 | 0.034mg | 0.093mg | 5% |
| Vitamin B1 | 0.209mg | 0.163mg | 4% |
| Vitamin B5 | 0.183mg | 0.39mg | 4% |
| Copper | 0.093mg | 0.069mg | 3% |
| Phosphorus | 63mg | 43mg | 3% |
| Vitamin B3 | 0.992mg | 1.476mg | 3% |
| Fiber | 0.4g | 2% | |
| Folate | 64µg | 58µg | 2% |
| Polyunsaturated fat | 0.429g | 0.076g | 2% |
| Fats | 1.05g | 0.28g | 1% |
| Carbs | 24.93g | 28.17g | 1% |
| Magnesium | 18mg | 12mg | 1% |
| Iron | 1.14mg | 1.2mg | 1% |
| Zinc | 0.56mg | 0.49mg | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Calories | 131kcal | 130kcal | 0% |
| Net carbs | 24.93g | 27.77g | N/A |
| Calcium | 6mg | 10mg | 0% |
| Potassium | 24mg | 35mg | 0% |
| Sugar | 0.05g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.15g | 0.077g | 0% |
| Monounsaturated fat | 0.124g | 0.088g | 0% |
| Tryptophan | 0.065mg | 0.031mg | 0% |
| Threonine | 0.134mg | 0.096mg | 0% |
| Isoleucine | 0.197mg | 0.116mg | 0% |
| Leucine | 0.348mg | 0.222mg | 0% |
| Lysine | 0.097mg | 0.097mg | 0% |
| Methionine | 0.079mg | 0.063mg | 0% |
| Phenylalanine | 0.247mg | 0.144mg | 0% |
| Valine | 0.217mg | 0.164mg | 0% |
| Histidine | 0.103mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +91.4% |
| Contains more FatsFats | +275% |
| Contains more CarbsCarbs | +13% |
| Contains more OtherOther | +35.5% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +40.9% |
| Contains more Poly. FatPolyunsaturated fat | +464.5% |
| Contains less Sat. FatSaturated fat | -48.7% |
