Pasta vs White Rice
Complete nutrition comparison per 100g serving
Which is Healthier?
White Rice is generally healthier
White Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (130 vs 131), less sugar (0.1g vs 0.6g), less sodium (1mg vs 3mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
White Rice
130 kcal
More Protein
Pasta
5.3g
More Fiber
Pasta
1.8g
Less Sugar
White Rice
0.1g
Visual Comparison
Caloriesper 100g
Pasta
131
White Rice
130
Proteinper 100g
Pasta
5.3g
White Rice
2.7g
Carbohydratesper 100g
Pasta
25g
White Rice
28g
Fatper 100g
Pasta
1.1g
White Rice
0.3g
Side-by-Side Nutrition Table
| Nutrient | Pasta | White Rice | Difference |
|---|---|---|---|
| Calories | 131kcal | 130kcal✓ | +1.0kcal |
| Protein | 5.3g✓ | 2.7g | +2.6g |
| Carbohydrates | 25g✓ | 28g | -3.0g |
| Fat | 1.1g | 0.3g✓ | +0.8g |
| Fiber | 1.8g✓ | 0.4g | +1.4g |
| Sugar | 0.6g | 0.1g✓ | +0.5g |
| Sodium | 3mg | 1mg✓ | +2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pasta
Per 100g:131 calories
Per cup (150g):197 calories
Per serving (85g):111 calories
White Rice
Per 100g:130 calories
Per cup (150g):195 calories
Per serving (85g):111 calories
Diet Compatibility
Pasta
VeganVegetarianLow-Sodium
White Rice
VeganVegetarianLow-Sodium
When to Choose Pasta
- ✓Higher in protein (5.3g vs 2.7g)
- ✓More fiber (1.8g vs 0.4g)
- ✓Lower in carbs (25g vs 28g)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose White Rice
- ✓Lower in calories (130 vs 131)
- ✓Less sugar (0.1g vs 0.6g)
- ✓Lower sodium (1mg vs 3mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food