Pasta vs rice
In short
For the same 100 calories you eat 64 g of pasta or 77 g of rice. Both get most of their calories from carbohydrate.
More in pasta: selenium (2.9×), sodium and riboflavin (8.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
63.7 g · 3.7 g protein · 19.5 g carbs (0.36 g sugars) · 0.59 g fat
76.9 g · 2.1 g protein · 21.7 g carbs (0.038 g sugars) · 0.22 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium30% vs 10%
16.7 µg vs 5.8 µg
- Sodiumlimit6% vs <1%
148 mg vs 0.77 mg
- Riboflavin (B2)7% vs 1%
0.086 mg vs 0.01 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2.1 g7%·4%
- Total fat0.59 g · 0.22 g1%·<1%
- Saturated fatlimit0.11 g · 0.059 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates19.5 g · 21.7 g7%·8%
- Fiber1.1 g · 0.31 g4%·1%
- Potassium28 mg · 26.9 mg1%·1%
- Calcium4.5 mg · 7.7 mg<1%·1%
- Iron0.81 mg · 0.92 mg4%·5%
- Magnesium11.5 mg · 9.2 mg3%·2%
- Phosphorus36.9 mg · 33.1 mg3%·3%
- Zinc0.32 mg · 0.38 mg3%·3%
- Copper0.063 mg · 0.053 mg7%·6%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.038 mg · 0.031 mg<1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.17 mg · 0.13 mg14%·10%
- Niacin (B3)1.1 mg · 1.1 mg7%·7%
- Vitamin B60.031 mg · 0.072 mg2%·4%
- Folate75.2 µg · 74.6 µg19%·19%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4.1 mg · 1.6 mg1%·<1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Pasta, cooked (Survey (FNDDS) 2708357), Cooked enriched long-grain white rice (SR Legacy 168878). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.