Rice vs. Pasta: A Detailed Nutritional Comparison
Nutritional values below are based on a standard 1-cup cooked serving. See how white pasta, whole wheat pasta, white rice, and brown rice stack up.
| Nutrient | White Pasta (Enriched) | Whole Wheat Pasta | White Rice (Enriched) | Brown Rice |
|---|---|---|---|---|
| General | ||||
| Serving Weight | ~140 g | ~140 g | ~158 g | ~195 g |
| Calories (kcal) | 221 | 174 | 205 | 216 |
| Water (g) | N/A | 93.9 | 114.9 | 141.5 |
| Macronutrients | ||||
| Total Carbohydrate (g) | 43.2 g (16% DV) | 37.2 g (14% DV) | 44.5 g (16% DV) | 44.8 g (16% DV) |
| Dietary Fiber (g) | 2.5 g (9% DV) | 6.3 g (23% DV) | 0.6 g (2% DV) | 3.5 g (13% DV) |
| Total Sugars (g) | 0.8 g | 1.1 g | 0.1 g | 0.7 g |
| Protein (g) | 8.1 g (16% DV) | 7.5 g (15% DV) | 4.3 g (9% DV) | 5.0 g (10% DV) |
| Total Fat (g) | 1.3 g (2% DV) | 0.8 g (1% DV) | 0.4 g (1% DV) | 1.8 g (2% DV) |
| Saturated Fat (g) | <0.5 g (<3% DV) | 0.1 g (1% DV) | 0.1 g (1% DV) | 0.4 g (2% DV) |
| Monounsaturated Fat (g) | N/A | 0.1 g | 0.1 g | 0.6 g |
| Polyunsaturated Fat (g) | N/A | 0.3 g | 0.1 g | 0.6 g |
| Minerals | ||||
| Calcium (mg) | N/A | 21 mg (2% DV) | 15.8 mg (1% DV) | 19.5 mg (2% DV) |
| Copper (mg) | N/A | 0.23 mg (26% DV) | 0.11 mg (12% DV) | 0.2 mg (22% DV) |
| Iron (mg) | 1.01 mg (6% DV) | 1.48 mg (8% DV) | 1.9 mg (11% DV) | 0.82 mg (5% DV) |
| Magnesium (mg) | 25.2 mg (6% DV) | 42 mg (10% DV) | 19.0 mg (5% DV) | 83.9 mg (20% DV) |
| Manganese (mg) | N/A | 1.93 mg (84% DV) | 0.75 mg (33% DV) | 1.76 mg (77% DV) |
| Phosphorus (mg) | N/A | 124.6 mg (10% DV) | 67.9 mg (5% DV) | 161.9 mg (13% DV) |
| Potassium (mg) | N/A | 61.6 mg (1% DV) | 55.3 mg (1% DV) | 83.9 mg (2% DV) |
| Selenium (mcg) | N/A | 36.3 mcg (66% DV) | 11.9 mcg (22% DV) | 19.1 mcg (35% DV) |
| Sodium (mg) | 1 mg (<1% DV) | 4.2 mg (<1% DV) | 1.6 mg (<1% DV) | 9.8 mg (<1% DV) |
| Zinc (mg) | N/A | 1.13 mg (10% DV) | 0.77 mg (7% DV) | 1.23 mg (11% DV) |
| Vitamins | ||||
| Thiamin (B1) (mg) | 0.42 mg (35% DV) | 0.15 mg (13% DV) | 0.26 mg (22% DV) | 0.19 mg (16% DV) |
| Riboflavin (B2) (mg) | N/A | 0.06 mg (5% DV) | 0.02 mg (2% DV) | 0.05 mg (4% DV) |
| Niacin (B3) (mg) | N/A | 0.99 mg (6% DV) | 2.33 mg (15% DV) | 2.98 mg (19% DV) |
| Pantothenic Acid (B5) (mg) | N/A | 0.59 mg (12% DV) | 0.62 mg (12% DV) | 0.56 mg (11% DV) |
| Vitamin B6 (mg) | 0.09 mg (5% DV) | 0.11 mg (6% DV) | 0.15 mg (9% DV) | 0.28 mg (16% DV) |
| Folate (DFE, mcg) | 115 mcg (29% DV) | 7 mcg (2% DV) | 153.3 mcg (38% DV) | 7.8 mcg (2% DV) |
| Choline (mg) | N/A | 7.6 mg (1% DV) | N/A | 9.2 mg (2% DV) |
| Vitamin A (RAE, mcg) | 0 | < 1 mcg | 0 | 0 |
| Vitamin C (mg) | 0 | 0 | 0 | 0 |
| Vitamin E (mg) | N/A | 0.42 mg (3% DV) | 0.06 mg (<1% DV) | 0.06 mg (<1% DV) |
| Vitamin K (mcg) | N/A | 0.98 mcg (1% DV) | 0 mcg (0% DV) | 1.17 mcg (1% DV) |
| Lutein + Zeaxanthin (mcg) | N/A | 113.4 mcg | 0 | 0 |
