Pasta DryvsWhite Rice (Cooked)
Pasta Dry has 371 calories and 13g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Pasta Dry has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Pasta Dry vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 65% fewer calories.
Pasta Dry will keep you satisfied longer with 3.2g fiber, 13g protein — fat and protein slow digestion while fiber adds bulk.
Pasta Dry's carbs (74.7g) come with 3.2g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Pasta Dry packs 13g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Pasta Dry with 74.7g of carbs per 100g provides fast-acting energy — great before a workout.
Pasta Dry is the heart-friendlier option with less sodium, more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Pasta Dry Enriched | Rice White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 371kcal19% | 130kcal7% | +241kcal |
| Protein | 13g26% | 2.7g5% | +10g |
| Total Fat | 1.5g2% | 0.28g0% | +1.2g |
| Saturated Fat | 0.28g1% | <0.1g0% | +0.20g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 75g27% | 28g10% | +47g |
| Dietary Fiber | 3.2g11% | 0.40g1% | +2.8g |
| Sugars | 2.7g | <0.1g | +2.6g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.11mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 0.10mcg0% | 0mcg0% | +0.10mcg |
| Vitamin B6 | 0.14mg8% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 237mcg59% | 58mcg14% | +179mcg |
| Thiamin (B1) | 0.89mg74% | 0.16mg14% | +0.73mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg1% | +0.39mg |
| Niacin (B3) | 7.2mg45% | 1.5mg9% | +5.7mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 382mg17% | <0.1mg |
| Calcium | 21mg2% | 10mg1% | +11mg |
| Iron | 3.3mg18% | 1.2mg7% | +2.1mg |
| Potassium | 223mg5% | 35mg1% | +188mg |
| Phosphorus | 189mg15% | 43mg3% | +146mg |
| Magnesium | 53mg13% | 12mg3% | +41mg |
| Zinc | 1.4mg13% | 0.49mg4% | +0.92mg |
| Copper | 0.29mg32% | <0.1mg8% | +0.22mg |
| Manganese | 0.92mg40% | 0.47mg21% | +0.45mg |
| Selenium | 63mcg115% | 7.5mcg14% | +56mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 371 kcal for Pasta Dry — that's 185% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Pasta Dry provides more protein with 13g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Pasta Dry offers better value for building and maintaining muscle.
Fat: Pasta Dry has more fat (1.51g vs 0.28g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Pasta Dry: 0.1mcg vs 0mcg), Riboflavin (B2) (Pasta Dry: 0.4mg vs 0.013mg), Thiamin (B1) (Pasta Dry: 0.891mg vs 0.163mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 6mg), Selenium (Pasta Dry: 63.2mcg vs 7.5mcg), Potassium (Pasta Dry: 223mg vs 35mg).
Diet Suitability: Both fit a low-fat diet. Pasta Dry fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Pasta Dry or White Rice (Cooked)?
- Pasta Dry has more protein with 13g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Pasta Dry or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 371 kcal.
- Is Pasta Dry or White Rice (Cooked) healthier?
- It depends on your goals. Pasta Dry has 371 calories and 13g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pasta Dry or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 1.51g.
- Which has more fiber, Pasta Dry or White Rice (Cooked)?
- Pasta Dry has more fiber with 3.2g per 100g compared to 0.4g.