Cooked Rice VS Dry Pasta
A detailed nutritional comparison
Cooked Rice
Dry Pasta
🎯 Quick Verdict
Cooked rice is lower in calories and simpler in composition, making it a good choice for lighter meals or weight-focused goals. Dry pasta, on the other hand, is denser in protein and fiber, offering more sustained energy and nutrient richness. Pasta works better for meal prep and heartier dishes where overall macros are a priority.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130kcal per 100g | 370kcal per 100g | ✓ |
| Protein | 2.7g per 100g | 13g per 100g | ✓ |
| Carbs | 28g per 100g | 75g per 100g | ✓ |
| Fat | 0.3g per 100g | 1.5g per 100g | ✓ |
| Fiber | 0.4g per 100g | 3.2g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.05mg per 100g | 0.19mg per 100g | ✓ |
| Folate | 4mcg per 100g | 220mcg per 100g | ✓ |
| Iron | 0.2mg per 100g | 1.2mg per 100g | ✓ |
| Magnesium | 12mg per 100g | 25mg per 100g | ✓ |
🏆 Category Winners
Protein
Dry pasta contains nearly 5x more protein per 100g compared to cooked rice.
Fiber
Dry pasta provides 8x more fiber than cooked rice, aiding digestion.
Calories
Cooked rice has 65% fewer calories per 100g than dry pasta.
Vitamins
Food2 has higher levels of folate, iron, and magnesium for better nutrient density.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high-carb and unsuitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and fit vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Not Compatible
Cooked rice is naturally gluten-free, but pasta contains wheat gluten unless labeled as gluten-free.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Both are processed grains and incompatible with strict paleo diets.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both are carb-heavy and unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in fat and calories, suitable for weight control.
- Quick to digest and easy to prepare.
- Naturally gluten-free for sensitive individuals.
Food 2 Benefits
- High in protein for muscle building and maintenance.
- Excellent source of fiber for digestion and satiety.
- Rich in folate and iron, supporting red blood cell production.
✅ The Bottom Line
Choose cooked rice for lower-calorie meals or lighter dishes, especially if focusing on weight loss or simplicity. Dry pasta is better for nutrient density, energy, and heartier meals, particularly for active lifestyles needing more protein and fiber.
Choose Food 1 for: Light meals, weight control, gluten sensitivity
Choose Food 2 for: Meal prep, high energy needs, nutrient-rich meals
