Pasta vs Rice: Nutrition Comparison
Pasta and rice are the two most widely consumed carbohydrate staples globally, and their nutritional profiles are more similar than many people realise. Both provide comparable calories per cooked serving. Pasta edges ahead in protein content, while rice — particularly brown rice — can offer more fibre depending on the variety. White rice has a higher glycaemic index than most pasta, meaning pasta produces a slower, more gradual blood sugar response. Both are versatile, affordable, and nutritionally sound as part of a balanced diet. Portion size and what you serve with them matters far more than the choice between the two.
Nutrition Comparison
| Nutrient |
1 Serving (59g)*
|
1 Serving (59.0g)
|
|---|---|---|
| Calories | 200.6 kcal | 210 kcal |
| Total Fat | 1.7 g | 0 g |
| Saturated Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1079.7 mg | 0 mg |
| Total Carbs | 39 g | 49 g |
| Dietary Fiber | 2.2 g | 1 g |
| Sugars | 2.2 g | 0 g |
| Protein | 6.7 g | 4 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.