Pasta vs rice
In short
Gram for gram, there are 21% more calories in pasta than in rice (157 vs 130 in 100 g). Both get most of their calories from carbohydrate.
More in pasta: selenium (3.5×), sodium, riboflavin (10×), thiamin and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
5.8 g protein · 30.7 g carbs (0.56 g sugars) · 0.92 g fat
2.7 g protein · 28.2 g carbs (0.05 g sugars) · 0.28 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium48% vs 14%
26.2 µg vs 7.5 µg
- Sodiumlimit10% vs <1%
232 mg vs 1 mg
- Riboflavin (B2)10% vs 1%
0.14 mg vs 0.013 mg
- Thiamin (B1)23% vs 14%
0.27 mg vs 0.16 mg
- Protein12% vs 5%
5.8 g vs 2.7 g
- Folate30% vs 24%
118 µg vs 97 µg
- Fiber6% vs 1%
1.8 g vs 0.4 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.92 g · 0.28 g1%·<1%
- Saturated fatlimit0.17 g · 0.077 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates30.7 g · 28.2 g11%·10%
- Potassium44 mg · 35 mg1%·1%
- Calcium7 mg · 10 mg1%·1%
- Iron1.3 mg · 1.2 mg7%·7%
- Magnesium18 mg · 12 mg4%·3%
- Phosphorus58 mg · 43 mg5%·3%
- Zinc0.51 mg · 0.49 mg5%·4%
- Copper0.099 mg · 0.069 mg11%·8%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.06 mg · 0.04 mg<1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Niacin (B3)1.7 mg · 1.5 mg10%·9%
- Vitamin B60.049 mg · 0.093 mg3%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline6.4 mg · 2.1 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.