Brown Rice vs Pasta: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Brown Rice has 111 calories while Pasta has 131 calories per 100g.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Pasta
5.3g
More Fiber
Brown Rice
1.8g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brown Rice | Pasta | Difference |
|---|---|---|---|
| Calories | 111kcal✓ | 131kcal | -20.0kcal |
| Protein | 2.6g | 5.3g✓ | -2.7g |
| Carbohydrates | 23g✓ | 25g | -2.0g |
| Fat | 0.9g✓ | 1.1g | -0.2g |
| Fiber | 1.8g | 1.8g | 0.0g |
| Sugar | 0g✓ | 0.6g | -0.6g |
| Sodium | 5mg | 3mg✓ | +2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brown Rice
Pasta
Diet Compatibility
Brown Rice
Pasta
When to Choose Brown Rice
- ✓Lower in calories (111 vs 131)
- ✓More fiber (1.8g vs 1.8g)
- ✓Lower in carbs (23g vs 25g)
- ✓Less sugar (0g vs 0.6g)
Common Uses
When to Choose Pasta
- ✓Higher in protein (5.3g vs 2.6g)
- ✓Lower sodium (3mg vs 5mg)
Common Uses
Brown Rice vs Pasta: Nutritional Analysis
Pasta is more calorie-dense at 131 calories per 100g compared to 111 for Brown Rice, a difference of 20 calories. On the protein front, Pasta delivers more with 5.3g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Brown Rice and Pasta tell different nutritional stories. Brown Rice provides 23g of carbohydrates, 0.9g of fat, and 1.8g of fiber per 100g, while Pasta contains 25g carbs, 1.1g fat, and 1.8g fiber. Sugar content also differs: Brown Rice contains 0g while Pasta has 0.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pasta provides more protein (5.3g/100g), supporting muscle repair and growth.
- For sustained energy: Brown Rice offers more fiber (1.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Brown Rice or Pasta?
Pasta has more calories with 131 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 20 calories per 100g serving.
Is Brown Rice healthier than Pasta?
Brown Rice and Pasta have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Brown Rice and Pasta?
Pasta has more protein with 5.3g per 100g, compared to Brown Rice with 2.6g. Pasta provides 2.7g more protein per 100g serving.
Which is better for weight loss, Brown Rice or Pasta?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 131 calories in Pasta. Pasta also offers 1.8g of fiber per 100g, which helps you feel fuller longer.
Does Brown Rice or Pasta have fewer carbs?
Brown Rice has fewer carbs with 23g per 100g, compared to Pasta with 25g. If you're following a low-carb diet, Brown Rice is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.