Pasta vs rice
In short
One serving each: 220 calories in pasta (1 cup, cooked, 140 g), 205 calories in rice (1 cup, 158 g). Both get most of their calories from carbohydrate.
More in pasta: selenium (3.1×), sodium, riboflavin (9.2×), thiamin and 2 more. More in rice: vitamin B6 (2.1×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup, cooked (140 g) · 8.1 g protein · 43 g carbs (0.78 g sugars) · 1.3 g fat
1 cup (158 g) · 4.3 g protein · 44.5 g carbs (0.079 g sugars) · 0.44 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Selenium36.7 µg · 11.8 µg67%22%
- Sodiumlimit325 mg · 1.6 mg14%<1%
- Riboflavin (B2)0.19 mg · 0.021 mg15%2%
- Thiamin (B1)0.38 mg · 0.26 mg32%21%
- Protein8.1 g · 4.3 g16%9%
- Fiber2.5 g · 0.63 g9%2%
- Vitamin B60.069 mg · 0.15 mg4%9%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat1.3 g · 0.44 g2%·1%
- Saturated fatlimit0.24 g · 0.12 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates43 g · 44.5 g16%·16%
- Potassium61.6 mg · 55.3 mg1%·1%
- Calcium9.8 mg · 15.8 mg1%·1%
- Iron1.8 mg · 1.9 mg10%·11%
- Magnesium25.2 mg · 19 mg6%·5%
- Phosphorus81.2 mg · 67.9 mg6%·5%
- Zinc0.71 mg · 0.77 mg6%·7%
- Copper0.14 mg · 0.11 mg15%·12%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.084 mg · 0.063 mg1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Niacin (B3)2.4 mg · 2.3 mg15%·15%
- Folate165 µg · 153 µg41%·38%
- Vitamin B120 µg · 0 µg0%·0%
- Choline9 mg · 3.3 mg2%·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.