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Rice vs. Pasta — In-Depth Nutrition Comparison

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How are rice and pasta different?

  • Rice is higher in manganese; however, pasta is richer in vitamin B2 and vitamin B12.
  • Daily need coverage for cholesterol for pasta is 11% higher.
  • Rice contains 2 times more manganese than pasta. While rice contains 0.472mg of manganese, pasta contains only 0.224mg.
  • Pasta has a lower glycemic index (49) than rice (60).

Rice, white, long-grain, regular, enriched, cooked and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.

Infographic

Rice vs Pasta 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.
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +45.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +110.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +50%
Contains more CopperCopper +34.8%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +46.5%
~equal in Iron ~1.14mg

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.
Rice
Rice
4
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Pasta
Pasta
5
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B5Vitamin B5 +113.1%
Contains more Vitamin B6Vitamin B6 +173.5%
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 FolateFolate +10.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Pasta DV% diff.
Selenium 7.5µg 14%
Cholesterol 0mg 33mg 11%
Manganese 0.472mg 0.224mg 11%
Vitamin B2 0.013mg 0.15mg 11%
Vitamin B12 0µg 0.14µg 6%
Protein 2.69g 5.15g 5%
Vitamin B6 0.093mg 0.034mg 5%
Vitamin B1 0.163mg 0.209mg 4%
Vitamin B5 0.39mg 0.183mg 4%
Copper 0.069mg 0.093mg 3%
Phosphorus 43mg 63mg 3%
Vitamin B3 1.476mg 0.992mg 3%
Fiber 0.4g 2%
Folate 58µg 64µg 2%
Polyunsaturated fat 0.076g 0.429g 2%
Fats 0.28g 1.05g 1%
Carbs 28.17g 24.93g 1%
Magnesium 12mg 18mg 1%
Iron 1.2mg 1.14mg 1%
Zinc 0.49mg 0.56mg 1%
Vitamin A 0µg 6µg 1%
Calories 130kcal 131kcal 0%
Protein per 100 calories 2.1g 3.9g N/A
Calories per 10 g protein 483kcal 254kcal N/A
Weight per 100 calories 77g 76g N/A
Net carbs 27.77g 24.93g N/A
Calcium 10mg 6mg 0%
Potassium 35mg 24mg 0%
Sugar 0.05g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0.15g 0%
Monounsaturated fat 0.088g 0.124g 0%
Tryptophan 0.031mg 0.065mg 0%
Threonine 0.096mg 0.134mg 0%
Isoleucine 0.116mg 0.197mg 0%
Leucine 0.222mg 0.348mg 0%
Lysine 0.097mg 0.097mg 0%
Methionine 0.063mg 0.079mg 0%
Phenylalanine 0.144mg 0.247mg 0%
Valine 0.164mg 0.217mg 0%
Histidine 0.063mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more CarbsCarbs +13%
Contains more OtherOther +35.5%
Contains more ProteinProtein +91.4%
Contains more FatsFats +275%
~equal in Water ~68.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
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
Contains less Sat. FatSaturated fat -48.7%
Contains more Mono. FatMonounsaturated fat +40.9%
Contains more Poly. FatPolyunsaturated fat +464.5%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.