Spaghetti vs. Brown rice — In-Depth Nutrition Comparison
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How are spaghetti and brown rice different?
- Spaghetti is richer in selenium and protein, 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.
- Spaghetti contains 2 times more protein than brown rice. Spaghetti contains 5.8g of protein, while brown rice contains 2.74g.
- 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
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.
| 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
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.
| 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% |
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% |
| Protein | 5.8g | 2.74g | 6% |
| Phosphorus | 58mg | 103mg | 6% |
| Vitamin B6 | 0.049mg | 0.123mg | 6% |
| Magnesium | 18mg | 39mg | 5% |
| Vitamin B5 | 0.112mg | 0.38mg | 5% |
| Vitamin B2 | 0.02mg | 0.069mg | 4% |
| Calories | 158kcal | 123kcal | 2% |
| Carbs | 30.86g | 25.58g | 2% |
| Zinc | 0.51mg | 0.71mg | 2% |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Potassium | 44mg | 86mg | 1% |
| Iron | 0.5mg | 0.56mg | 1% |
| Fiber | 1.8g | 1.6g | 1% |
| Copper | 0.1mg | 0.106mg | 1% |
| Starch | 26.01g | 24.79g | 1% |
| Vitamin E | 0.06mg | 0.17mg | 1% |
| Folate | 7µg | 9µg | 1% |
| Choline | 6.4mg | 9.2mg | 1% |
| Monounsaturated fat | 0.131g | 0.369g | 1% |
| Omega-3 (ALA) | 0.024g | 0.011g | 1% |
| Protein per 100 calories | 3.7g | 2.2g | N/A |
| Calories per 10 g protein | 272kcal | 449kcal | N/A |
| Weight per 100 calories | 63g | 81g | N/A |
| 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% |
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% |
~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
