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Spaghetti vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between spaghetti and rice?

  • Spaghetti is richer in selenium and fiber, yet rice is richer in folate, vitamin B1, iron, vitamin B3, manganese, and vitamin B5.
  • Spaghetti's daily need coverage for selenium is 34% higher.
  • Spaghetti has 5 times more fiber than rice. Spaghetti has 1.8g of fiber, while rice has 0.4g.
  • Spaghetti has a lower glycemic index than rice.

We used Pasta, cooked, unenriched, without added salt and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Spaghetti vs 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%
Rice
Rice
3
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%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +25.7%
Contains more CopperCopper +44.9%
Contains more PhosphorusPhosphorus +34.9%
Contains more SeleniumSelenium +252%
Contains more CalciumCalcium +42.9%
Contains more IronIron +140%
Contains more ManganeseManganese +46.6%
~equal in Zinc ~0.49mg
~equal in Sodium ~1mg

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 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% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Rice
Rice
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% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B1Vitamin B1 +715%
Contains more Vitamin B3Vitamin B3 +269%
Contains more Vitamin B5Vitamin B5 +248.2%
Contains more Vitamin B6Vitamin B6 +89.8%
Contains more FolateFolate +728.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Rice DV% diff.
Selenium 26.4µg 7.5µg 34%
Folate 7µg 58µg 13%
Vitamin B1 0.02mg 0.163mg 12%
Starch 26.01g 11%
Iron 0.5mg 1.2mg 9%
Manganese 0.322mg 0.472mg 7%
Vitamin B3 0.4mg 1.476mg 7%
Protein 5.8g 2.69g 6%
Fiber 1.8g 0.4g 6%
Vitamin B5 0.112mg 0.39mg 6%
Copper 0.1mg 0.069mg 3%
Vitamin B6 0.049mg 0.093mg 3%
Phosphorus 58mg 43mg 2%
Polyunsaturated fat 0.326g 0.076g 2%
Calories 158kcal 130kcal 1%
Fats 0.93g 0.28g 1%
Carbs 30.86g 28.17g 1%
Magnesium 18mg 12mg 1%
Vitamin B2 0.02mg 0.013mg 1%
Choline 6.4mg 2.1mg 1%
Protein per 100 calories 3.7g 2.1g N/A
Calories per 10 g protein 272kcal 483kcal N/A
Weight per 100 calories 63g 77g N/A
Net carbs 29.06g 27.77g N/A
Calcium 7mg 10mg 0%
Potassium 44mg 35mg 0%
Sugar 0.56g 0.05g N/A
Zinc 0.51mg 0.49mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.06mg 0.04mg 0%
Saturated fat 0.176g 0.077g 0%
Monounsaturated fat 0.131g 0.088g 0%
Tryptophan 0.083mg 0.031mg 0%
Threonine 0.206mg 0.096mg 0%
Isoleucine 0.228mg 0.116mg 0%
Leucine 0.44mg 0.222mg 0%
Lysine 0.133mg 0.097mg 0%
Methionine 0.065mg 0.063mg 0%
Phenylalanine 0.297mg 0.144mg 0%
Valine 0.262mg 0.164mg 0%
Histidine 0.132mg 0.063mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

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
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
Contains more ProteinProtein +115.6%
Contains more FatsFats +232.1%
Contains more WaterWater +10.2%
Contains more OtherOther +50%
~equal in Carbs ~28.17g

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
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
Contains more Mono. FatMonounsaturated fat +48.9%
Contains more Poly. FatPolyunsaturated fat +328.9%
Contains less Sat. FatSaturated fat -56.3%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.