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 | Pasta | White Rice |
|---|---|---|
| Calories | 249.6 kcal | 205.4 kcal |
| Total Fat | 1.5 g | 0.4 g |
| Saturated Fat | 0.3 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 9.5 mg | 1.6 mg |
| Total Carbs | 48.8 g | 44.5 g |
| Dietary Fiber | 2.8 g | 0.6 g |
| Sugars | 0.9 g | 0.1 g |
| Protein | 9.2 g | 4.3 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Pasta or White Rice?
Pasta has 249.6 calories and White Rice has 205.4 calories per comparable serving. Pasta is the more calorie-dense of the two.
Which has more protein, Pasta or White Rice?
Pasta provides 9.2g of protein versus 4.3g in White Rice. Pasta is the higher-protein choice.
Which has less fat, Pasta or White Rice?
Pasta contains 1.5g of fat compared with 0.4g in White Rice. White Rice is the leaner option.
Which has less saturated fat, Pasta or White Rice?
Pasta has 0.3g of saturated fat and White Rice has 0.1g. White Rice is lower in saturated fat.
Which has more sodium, Pasta or White Rice?
Pasta contains 9.5mg of sodium versus 1.6mg in White Rice. Pasta is substantially higher in sodium.
Which has more fiber, Pasta or White Rice?
Pasta has 2.8g of fiber and White Rice has 0.6g. Pasta provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Pasta → Calories in White Rice →