Brown rice vs pasta: which is healthier?
They are about equally nutrient-dense: brown rice scores 27/100 and pasta 26/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Brown rice
123 kcal per 100 g. 1 cup cooked: 195 g
Pasta
158 kcal per 100 g. 1 cup cooked: 140 g
Which to pick for your goal
- Fewer caloriesBrown rice123 vs 158 kcal per 100 g
- More proteinPasta2.7 vs 5.8 g per 100 g
- More fiberAbout even1.6 vs 1.8 g per 100 g
- Less sugarAbout even0.2 vs 0.6 g per 100 g
- More potassiumBrown rice86 vs 44 mg per 100 g
- Less saturated fatAbout even0.3 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Brown rice, 100 g | Pasta, 100 g | Brown rice, 195 g | Pasta, 140 g |
|---|---|---|---|---|
| Calories | 123 kcal | 158 kcal | 240 kcal | 221 kcal |
| Protein | 2.7 g | 5.8 g | 5.3 g | 8.1 g |
| Carbohydrates | 26 g | 31 g | 50 g | 43 g |
| Sugars | 0.2 g | 0.6 g | 0.5 g | 0.8 g |
| Fiber | 1.6 g | 1.8 g | 3.1 g | 2.5 g |
| Fat | 1 g | 0.9 g | 1.9 g | 1.3 g |
| Saturated fat | 0.3 g | 0.2 g | 0.5 g | 0.2 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 86 mg | 44 mg | 168 mg | 62 mg |
| Iron | 0.6 mg | 1.3 mg | 1.1 mg | 1.8 mg |
| Calcium | 3 mg | 7 mg | 5.8 mg | 9.8 mg |
| Magnesium | 39 mg | 18 mg | 76 mg | 25 mg |
| Sodium | 4 mg | 1 mg | 7.8 mg | 1.4 mg |
Last updated . Scores use the HowHealthyIs Score method.