Raw Pasta vs Rice: Nutrition & Calories Compare


Raw pasta vs White rice
Nutrition Facts
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Raw Pasta vs White Rice 100g Compare
per 100g | Raw pasta | Rice |
---|---|---|
Calories | 364 | 130 |
Carbohydrates | 77.6 g | 28.17 g |
Fat | 1.6 g | 0.28 g |
Saturated fat | 0.31 g | 0.15 g |
Dietary fiber | 2.4 g | 0.4 g |
Protein | 11 g | 2.69 g |
Calcium | 20 mg | 10 mg |
Iron | 1.3 mg | 0.2 mg |
Magnessium | 22 mg | 12 mg |
Phosphorus | 100 mg | 3 mg |
Potassium | 149 mg | 35 mg |
Sodium | 2 mg | 1 mg |
Zink | 0.91 mg | 3 mg |
Vitaminium B1 (Thiamine) | 0.16 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.06 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 0.98 mg | 0.4 mg |
Vitaminium B6 | 0.07 mg | 0.093 mg |
Vitaminium E | 0.38 mg | 0.04 mg |
When it comes to staple foods that have been part of human diets for centuries, raw pasta and rice stand out as versatile and widely consumed options around the globe. Both have fascinating histories, with pasta often associated with Italian cuisine, though its origins might trace back to ancient civilizations in Asia. Rice, on the other hand, has been a cornerstone in Asian diets for thousands of years, but it's also essential in many cultures worldwide. Beyond their nutritional values, these foods carry cultural significance and culinary versatility, making them indispensable in a variety of dishes.
From Fields and Flour: A Tale of Two Staples
Raw pasta and rice might seem simple at first glance, but they offer a complex array of nutrients and benefits, as well as interesting culinary applications. While pasta is typically made from wheat and water, making it rich in carbohydrates and with a notable protein content, rice, especially in its unprocessed forms like brown rice, provides essential nutrients with less caloric density due to its high water content when cooked.
Understanding the Nutritional Landscape
Comparing raw pasta and rice on a nutritional level reveals some interesting contrasts. For instance, raw pasta, with 364 calories per 100 grams, is more calorie-dense than rice, which has 130 calories in the same serving size. This is largely due to the higher carbohydrate content in pasta, making it a significant energy source. However, rice, with its lower fiber content, might be easier to digest for some people.
Protein is another area where pasta takes the lead, offering about 11 grams per 100 grams, compared to rice's 2.69 grams. This makes pasta a better option for those looking to increase their protein intake. However, when it comes to micronutrients like magnesium, phosphorus, and zinc, both staples offer valuable amounts, contributing to various aspects of health, from bone health to immune function.
The Culinary Flexibility of Pasta and Rice
Beyond their nutritional profiles, both pasta and rice shine in their culinary versatility. Pasta can be the base for an endless variety of dishes, from hearty and rich to light and refreshing, accommodating all sorts of flavors and ingredients. Rice, with its ability to absorb flavors, serves as a perfect side dish or a main component in meals ranging from sushi to risotto, pilafs, and beyond.
Furthermore, the way pasta and rice are prepared can significantly affect their nutritional value and suitability for different diets. For example, whole grain or whole wheat pasta options offer more fiber and nutrients than their refined counterparts. Similarly, brown or wild rice varieties provide more fiber, vitamins, and minerals than white rice, making them a healthier choice for those looking to maximize their nutrient intake.
Choosing What's Best for You
Deciding between raw pasta and rice ultimately depends on personal dietary needs, culinary preferences, and the specific health goals one might have. For those requiring high energy levels or looking to increase protein intake, pasta might be the more suitable option. Conversely, individuals seeking lower-calorie options or managing their blood sugar levels might prefer rice, especially in its whole grain forms.
Regardless of the choice, both pasta and rice offer a world of culinary possibilities and can be part of a balanced and nutritious diet. By understanding their nutritional differences and similarities, one can make informed choices that align with their health and dietary needs, all while enjoying the rich flavors and textures these staples bring to the table.
Raw pasta 100g
364kcalCalories source
- 84% CARBS.
- 12% PROTEIN
- 4% FAT
100g | ounce | standard serving size | handfull | glass | cup | cup | half cup
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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