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  6. Pasta vs. Rice noodles

Pasta vs. Rice noodles — In-Depth Nutrition Comparison

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What are the differences between pasta and rice noodles?

  • Pasta is higher in folate, vitamin B1, vitamin B2, and vitamin B12, yet rice noodles are higher in carbs, phosphorus, and manganese.
  • Rice noodles' daily need coverage for saturated fat is 764% more.
  • The glycemic index of pasta is lower.

We used Pasta, fresh-refrigerated, plain, cooked and Rice noodles, dry types in this article.

Infographic

Pasta vs Rice noodles infographic
Infographic link

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.
Pasta
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.4% 2.6% 26% 26% 20% 66% 24% 65% 82%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +62.9%
Contains more CopperCopper +19.2%
Contains less SodiumSodium -96.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +25%
Contains more ZincZinc +32.1%
Contains more PhosphorusPhosphorus +142.9%
Contains more ManganeseManganese +122.3%
Contains more SeleniumSelenium +∞%

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.
Pasta
Pasta
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 7.8% 3.9% 4.1% 3.1% 3.5% 0% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +574.2%
Contains more Vitamin B2Vitamin B2 +782.4%
Contains more Vitamin B3Vitamin B3 +348.9%
Contains more Vitamin B5Vitamin B5 +258.8%
Contains more Vitamin B6Vitamin B6 +126.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2033.3%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Rice noodles DV% diff.
Saturated fat 0.15g 153g 695%
Selenium 15.1µg 27%
Carbs 24.93g 80.18g 18%
Vitamin B1 0.209mg 0.031mg 15%
Folate 64µg 3µg 15%
Phosphorus 63mg 153mg 13%
Calories 131kcal 364kcal 12%
Manganese 0.224mg 0.498mg 12%
Cholesterol 33mg 0mg 11%
Vitamin B2 0.15mg 0.017mg 10%
Sodium 6mg 182mg 8%
Iron 1.14mg 0.7mg 6%
Fiber 1.6g 6%
Vitamin B12 0.14µg 0µg 6%
Vitamin B3 0.992mg 0.221mg 5%
Vitamin B5 0.183mg 0.051mg 3%
Protein 5.15g 5.95g 2%
Copper 0.093mg 0.078mg 2%
Zinc 0.56mg 0.74mg 2%
Polyunsaturated fat 0.429g 0.15g 2%
Fats 1.05g 0.56g 1%
Magnesium 18mg 12mg 1%
Calcium 6mg 18mg 1%
Vitamin A 6µg 0µg 1%
Vitamin E 0.11mg 1%
Vitamin B6 0.034mg 0.015mg 1%
Choline 5.5mg 1%
Protein per 100 calories 3.9g 1.6g N/A
Calories per 10 g protein 254kcal 612kcal N/A
Weight per 100 calories 76g 27g N/A
Net carbs 24.93g 78.58g N/A
Potassium 24mg 30mg 0%
Sugar 0.12g N/A
Monounsaturated fat 0.124g 0.175g 0%
Tryptophan 0.065mg 0.072mg 0%
Threonine 0.134mg 0.21mg 0%
Isoleucine 0.197mg 0.244mg 0%
Leucine 0.348mg 0.488mg 0%
Lysine 0.097mg 0.207mg 0%
Methionine 0.079mg 0.144mg 0%
Phenylalanine 0.247mg 0.317mg 0%
Valine 0.217mg 0.348mg 0%
Histidine 0.103mg 0.149mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
6% 80% 12%
Protein: 5.95 g
Fats: 0.56 g
Carbs: 80.18 g
Water: 11.91 g
Other: 1.4 g
Contains more FatsFats +87.5%
Contains more WaterWater +475.7%
Contains more ProteinProtein +15.5%
Contains more CarbsCarbs +221.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
100%
Saturated fat: Sat. Fat 153 g
Monounsaturated fat: Mono. Fat 0.175 g
Polyunsaturated fat: Poly. Fat 0.15 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Poly. FatPolyunsaturated fat +186%
Contains more Mono. FatMonounsaturated fat +41.1%

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169742/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.