Pasta vs. White Rice

Nutrition comparison of Pasta and Cooked White Rice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pasta versus cooked white rice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pasta and white rice:

  • Both white rice and pasta are high in calories.
  • Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Pasta is a great source of potassium.
  • Pasta is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of pasta and white rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of White Rice src

Calories and Carbs

calories

Both white rice and pasta are high in calories. Pasta has 185% more calories than white rice - white rice has 130 calories per 100 grams and pasta has 371 calories.

For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to white rice for fat. Pasta has a macronutrient ratio of 14:82:4 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta White Rice
Protein 14% 8%
Carbohydrates 82% 91%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and white rice has 62% less carbohydrates than pasta - white rice has 28.6g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.

dietary fiber

Pasta is an excellent source of dietary fiber and it has 967% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.

sugar

White rice has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Pasta is an excellent source of protein and it has 448% more protein than white rice - white rice has 2.4g of protein per 100 grams and pasta has 13g of protein.

Fat

saturated fat

Both white rice and pasta are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.

Vitamins

Vitamin E

Pasta and white rice contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Pasta and white rice contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pasta and white rice contain significant amounts of pantothenic acid.

Pasta White Rice
Thiamin 0.891 MG 0.167 MG
Riboflavin 0.4 MG 0.016 MG
Niacin 7.177 MG 1.835 MG
Pantothenic acid 0.431 MG 0.411 MG
Vitamin B6 0.142 MG 0.05 MG
Folate 237 UG 58 UG

Minerals

calcium

Pasta has 600% more calcium than white rice - white rice has 3mg of calcium per 100 grams and pasta has 21mg of calcium.

iron

Pasta is an excellent source of iron and it has 121% more iron than white rice - white rice has 1.5mg of iron per 100 grams and pasta has 3.3mg of iron.

potassium

Pasta is a great source of potassium and it has 669% more potassium than white rice - white rice has 29mg of potassium per 100 grams and pasta has 223mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than white rice per 100 grams.

Pasta White Rice
alpha linoleic acid 0.024 G 0.01 G
Total 0.024 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, pasta has more linoleic acid than white rice per 100 grams.

Pasta White Rice
linoleic acid 0.54 G 0.046 G
Total 0.54 G 0.046 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and White Rice (Rice, white, medium-grain, enriched, cooked) .

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G Water G
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FAQ

Does white rice or pasta contain more calories in 100 grams?
Both white rice and pasta are high in calories. Pasta has 190% more calories than white rice - white rice has 130 calories in 100g and pasta has 371 calories.

Does white rice or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and white rice has 60% fewer carbohydrates than pasta - white rice has 28.6g of carbs for 100g and pasta has 74.7g of carbohydrates.

Does white rice or pasta contain more iron?
Pasta is an abundant source of iron and it has 120% more iron than white rice - white rice has 1.5mg of iron in 100 grams and pasta has 3.3mg of iron.

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