Pasta VS Black Rice
A detailed nutritional comparison
Pasta
Black Rice
🎯 Quick Verdict
Black rice generally outperforms pasta in terms of fiber, protein, and micronutrient content, making it a nutrient-dense option. Pasta, however, is lower in calories and carbohydrates, which can be beneficial for controlled calorie diets and pre-workout energy. Choose black rice for nutrient density or pasta for energy-focused meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 131 per 100g cooked | 160 per 100g cooked | ✓ |
| Protein | 5g per 100g cooked | 6g per 100g cooked | ✓ |
| Carbs | 25g per 100g cooked | 34g per 100g cooked | ✓ |
| Fat | 0.7g per 100g cooked | 2g per 100g cooked | ✓ |
| Fiber | 1.3g per 100g cooked | 4.9g per 100g cooked | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.02mg | 0.14mg | ✓ |
| Vitamin E | 0mg | 0.8mg | ✓ |
| Magnesium | 9mg | 43mg | ✓ |
| Iron | 0.5mg | 1.5mg | ✓ |
🏆 Category Winners
Protein
Black rice has 20% more protein than pasta per serving.
Fiber
Black rice provides nearly 4 times more fiber than pasta.
Calories
Pasta has approximately 18% fewer calories per serving.
Vitamins
Black rice is significantly richer in iron, magnesium, and vitamin E.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbohydrates and not suitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegans.
Gluten Free
Food 1: Not Compatible
Food 2: Compatible
Pasta contains gluten unless specifically labeled gluten-free; black rice is naturally gluten-free.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Pasta is processed and not paleo-friendly; black rice is suitable for paleo diets.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and do not fit low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in fat, making it suitable for low-fat diets
- Provides quick energy due to its higher carbohydrate content
- Versatile base for various healthy ingredients like vegetables and protein
Food 2 Benefits
- High fiber promotes gut health and helps regulate blood sugar levels
- Rich in antioxidants, especially anthocyanins, which are good for heart health
- Contains essential minerals like iron and magnesium for energy and bone health
✅ The Bottom Line
Pasta is ideal for those seeking a lighter, lower-calorie carbohydrate option for quick energy or versatile meal prep. Black rice offers superior nutrient density with higher fiber, protein, and antioxidant content, making it a better choice for overall health and sustained energy. The choice depends on your dietary goals and preferences.
Choose Food 1 for: Weight control, quick energy for active lifestyles, versatile meal bases
Choose Food 2 for: Nutrient-dense eating, improving gut health, and boosting antioxidants
