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Plate
Brown rice, cooked
Brown rice, cooked4
VS
Spaghetti, cooked
Spaghetti, cooked4

Dead heat · 8 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

Pick Brown rice, cooked for more fiber, more potassium, more iron and more magnesium.

Pick Spaghetti, cooked for more protein, less saturated fat, less sodium and more calcium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.23 g
    5.4 gWIN
  • Carbohydrate
    20.8 g
    18.83 g
  • Fibermore is better
    WIN1.3 g
    1.22 g
  • Total sugarsless is better
    0.2 g
    —
  • Total fat
    0.79 g
    0.13 g
  • Saturated fatless is better
    0.21 g
    0.02 gWIN
  • Sodiumless is better
    3.25 mg
    3.05 mgWIN
  • Potassiummore is better
    WIN69.92 mg
    25.61 mg
  • Calciummore is better
    2.44 mg
    6.1 mgWIN
  • Ironmore is better
    WIN0.46 mg
    0.44 mg
  • Magnesiummore is better
    WIN31.71 mg
    18.29 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.