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Plate
Pasta, cooked Leader
Pasta, cooked5
VS
White rice, cooked
White rice, cooked4

Pasta, cooked leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Pasta, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

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

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

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.67 g
    2.07 g
  • Carbohydrate
    19.53 g
    21.67 g
  • Fibermore is better
    WIN1.14 g
    0.31 g
  • Total sugarsless is better
    0.35 g
    0.04 gWIN
  • Total fat
    0.59 g
    0.22 g
  • Saturated fatless is better
    0.11 g
    0.06 gWIN
  • Sodiumless is better
    WIN0.63 mg
    0.77 mg
  • Potassiummore is better
    WIN27.85 mg
    26.92 mg
  • Calciummore is better
    4.43 mg
    7.69 mgWIN
  • Ironmore is better
    0.81 mg
    0.92 mgWIN
  • Magnesiummore is better
    WIN11.39 mg
    9.23 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