USDA-derived comparison
Pasta (cooked) vs White Rice (cooked)
Pasta (cooked) leads for Folate, Selenium and Vitamin B1 per 100g, while White Rice (cooked) holds its own elsewhere.
Who each is for: Choose pasta (cooked) for folate and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Pasta (cooked)
Typical serving: 1 bowl (200g)
10/100
White Rice (cooked)
Typical serving: 1 cup (158g)
6/100
No clear per-100g leads, which is a result in itself.
Full White Rice (cooked) pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Pasta (cooked) | White Rice (cooked) |
|---|---|---|
| Calories | 158 kcal | 130 kcal |
| Protein | 6 g | 3 g |
| Carbs | 31 g | 28 g |
| Fat | 1 g | 0 g |
| Fiber | 2 g | 0 g |
| Sat fat | 0 g | 0 g |
| Sodium | 1 mg | 1 mg |
| Potassium | 44 mg | 35 mg |
| Calcium | 7 mg | 10 mg |
| Iron | 1.3 mg | 1.2 mg |
| Magnesium | 18 mg | 12 mg |
| Zinc | 0.5 mg | 0.5 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 102 µg | 58 µg |
Servings differ: 1 bowl of pasta (cooked) is about 200g, 1 cup of white rice (cooked) about 158g. Scale accordingly before deciding anything on the 100g basis alone.
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