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Plate
Pasta, cooked Leader
Pasta, cooked5
VS
White rice, cooked
White rice, cooked3

Pasta, cooked leads 5–3 · 8 categories decided · 2 ties

Each value is per 100 g edible portion.

The verdict

Pasta, cooked comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Pasta, cooked for more protein, more fiber, more potassium, more iron and more magnesium.

Pick White rice, cooked for less sugar, less saturated fat and more calcium.

Evenly matched on sodium and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    158 kcal
    130 kcal
  • Proteinmore is better
    WIN5.8 g
    2.69 g
  • Carbohydrate
    30.86 g
    28.17 g
  • Fibermore is better
    WIN1.8 g
    0.4 g
  • Total sugarsless is better
    0.56 g
    0.05 gWIN
  • Total fat
    0.93 g
    0.28 g
  • Saturated fatless is better
    0.18 g
    0.08 gWIN
  • Sodiumless is better
    1 mg
    1 mg
  • Potassiummore is better
    WIN44 mg
    35 mg
  • Calciummore is better
    7 mg
    10 mgWIN
  • Ironmore is better
    WIN1.28 mg
    1.2 mg
  • Magnesiummore is better
    WIN18 mg
    12 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.

Pasta, cooked vs White rice, cooked · Foodatron