Comparing Nutrients in 100 calories Cooked Pasta VS Cooked Regular Long-grain White Rice

Weight per 100 calories

• Cooked Pasta: 63.3g
• Cooked Regular Long-grain White Rice: 77g

Cooked Pasta has 1.2 times more energy per 100g than Cooked Regular Long-grain White Rice. It has above average energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Pasta or Cooked Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Cooked Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	0.053% 0.038g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.026% 0.019g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 0.057g	NA	g per day for Men 19-50 years
Fiber	3% 1.14g	0.81% 0.31g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.05% 0.013mg	1.3% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.97% 0.013mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.25mg	1.92% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	5.5% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.1% 4.43μg	0.58% 2.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.25% 0.038mg	0.21% 0.031mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.44% 4.43mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	7.03% 0.063mg	5.9% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.96% 0.32mg	1.92% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.4mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	8.86% 0.2mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.24% 36.7mg	4.73% 33mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	30.4% 16.7μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	0.042% 0.63mg	0.051% 0.77mg	1500mg per day for Men 19-50 years
Zinc	2.93% 0.32mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	1.42% 52.6g	3700g per day for Men 19-50 years

Cooked Pasta VS Cooked Regular Long-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Pasta or Cooked Regular Long-grain White Rice?

Lets compare vitamin content per 100 calories of Cooked Pasta vs Cooked Regular Long-grain White Rice:

• 100 kcal of Cooked Regular Long-grain White Rice contain 4.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Pasta.
• 100 calories of Cooked Pasta have insufficient amounts of Vitamin B5
• Both Cooked Pasta as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Pasta vs Cooked Regular Long-grain White Rice:

• 100 calories of Cooked Pasta have 2.1 times more Iron, 1.2 times more Magnesium and 2.9 times more Selenium than Cooked Regular Long-grain White Rice.
• While 100 kcal of Cooked Regular Long-grain White Rice contain 1.8 times more Manganese than Cooked Pasta.
• Both Cooked Pasta and Cooked Regular Long-grain White Rice contain similar levels of Copper, Phosphorus and Zinc per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron
• Both Cooked Pasta as well as Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Pasta have 3.7 times more Fiber and 1.8 times more Protein than Cooked Regular Long-grain White Rice.
• Both Cooked Pasta and Cooked Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Pasta as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.