Pasta, whole grain vs Rice, white
Nutrition comparison per 100 g serving
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Pasta, whole grain wins in 19 out of 29 nutrient categories
Pasta, whole grain: 19
vs
Rice, white: 5
(5 ties)
Overview
| Nutrient | Pasta, whole grain | Rice, white | Winner |
|---|---|---|---|
| Calories | 361 cal | 130 cal | |
| Protein | 13.2 g | 2.7 g | |
| Carbs | 73.3 g | 28.2 g | |
| Fat | 2.6 g | 0.3 g | |
| Fiber | 11.3 g | 0.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Pasta, whole grain | Rice, white | Winner |
|---|---|---|---|
| Choline, total | 17.9 MG | 2.1 MG | |
| Folate, total | 114 UG | 58 UG | |
| Niacin | 8.6 MG | 1.5 MG | |
| Pantothenic acid | 0.7 MG | 0.4 MG | |
| Riboflavin | 0.3 MG | 0.0 MG | |
| Thiamin | 0.6 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 0.9 UG | 0 UG |
Minerals
| Mineral | Pasta, whole grain | Rice, white | Winner |
|---|---|---|---|
| Calcium, Ca | 25 MG | 10 MG | |
| Copper, Cu | 0.4 MG | 0.1 MG | |
| Iron, Fe | 3.4 MG | 1.2 MG | |
| Magnesium, Mg | 94 MG | 12 MG | |
| Manganese, Mn | 2.1 MG | 0.5 MG | |
| Phosphorus, P | 252 MG | 43 MG | |
| Potassium, K | 318 MG | 35 MG | |
| Selenium, Se | 76.8 UG | 7.5 UG | |
| Sodium, Na | 12 MG | 382 MG | |
| Zinc, Zn | 2.2 MG | 0.5 MG |