Comparing Nutrients in 300 calories Cooked Pasta VS Rice

Weight per 300 calories

• Cooked Pasta: 190g
• Rice: 82.2g

Raw Regular Long-grain White Rice has 2.3 times more energy per unit of mass than Cooked Pasta, which is high in comparison to other foods. Cooked Pasta having above average energy density.

Which food has more nutrients per 300 calories - Cooked Pasta or Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Pasta	Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	0.14% 0.099g	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	0.079% 0.057g	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	% 0.076g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	19.7% 11g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.16% 0.038mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.16% 0.093mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.32% 13.3μg	1.64% 6.58μg	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	0.76% 0.11mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Rice	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	20% 0.18mg	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	12% 0.95mg	8.2% 0.66mg	8mg per day for Men 19-50 years
Magnesium	8.14% 34mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	117% 52.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.7% 110mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.5mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.26% 9.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Pasta vs Rice:

• Cooked Pasta has 2 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B2 per 300 kcal.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Pasta vs Rice:

• Cooked Pasta has 1.4 times more Iron, 1.7 times more Magnesium, 4 times more Selenium and 12.4 times more Water than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.5 times more Manganese than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Pasta has 4.7 times more Omega 6, 3.2 times more Fiber and 1.9 times more Protein than Raw Regular Long-grain White Rice.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.