Which is better, nutrition-wise: rice or pasta?

[beckms]

I''m wondering which one I should choose when I'm deciding between serving something over pasta or over rice. I know that brown rice and whole wheat pasta are more nutritious than their white counterparts, but if I only have the white ones on hand, which one is better?

thanks! :cool:

[Meganator]

According to fitday.com:

1 cup brown rice / 1 cup whole wheat spaghetti:
215 cal / 173 cal
1.7 g fat / .7 g
586 mg sodium / 328 g
83 g potassium / 61 g
44 g carb / 36g 6g fiber
3.5 g fiber / 6g fiber
5 g protein / 7 g
2% calcium / 2%
9% thiamine / 8%
15% niacin / 5%
14% B-6 / 5%
8% zinc / 8%
10% copper / 12%
16% phosphorus / 12%
5% iron / 8%
3% vitamin E / 0%
2% riboflavin / 3%
2% folate / 2%
21% magnesium / 10%


Sort of a toss-up - which is more inportant to you fiber or vitamins?

[aggie94]

Meg, she was actually asking about white rice vs. white pasta, since that's all she's got.

Here's the nutritional info for white rice (medium grain, cooked):

http://www.nutritiondata.com/facts-01-02s04eu.png

Here it is for white spaghetti, unenriched, no salt added:

http://www.nutritiondata.com/facts-01-02s04he.png

My vote is for the pasta - more fiber, more protein, fewer calories.

[beckms]

Duh. I didn't even think of looking at the labels.
:rolleyes: thanks!

[meslgh]

Sandra Woodruff, in The Good Carb Cookbook, says that pasta (particularly if al dente) has a lower glycemic index than white rice.

[wallycat]

Neither is a powerhouse for nutrients.
Converted white rice has some nutrients and a lower glycemic index than plain white rice.

Pasta is almost always enriched if it is white....so nutritionally, pasta will have more nutrition.

If this is an occasional thing, I dont' think I'd worry one way or the other.
If I were trying to decide long term, I'd start buying the brown rice and whole grain pasta and switch off :D :p

Asians have survived on white rice (though they do eat a whole lot better--or used to--than Americans) and have a longer life expectancy.

Of course, Italians have the Med. diet going and pasta is common too.

Isn't nutrition fun :eek: :eek: ;)

[Canice]

May I piggyback on this thread? I've been wanting a source to compare the nutritional profiles of various vegetables but haven't found a simple source - any recommendations? Meanwhile, I choose whatever has the brighter color!

[HealthyinMN]

May I piggyback on this thread? I've been wanting a source to compare the nutritional profiles of various vegetables but haven't found a simple source - any recommendations? Meanwhile, I choose whatever has the brighter color!

Have you tried looking at www.calorieking.com or www.fitday.com ?

[beckms]

May I piggyback on this thread? I've been wanting a source to compare the nutritional profiles of various vegetables but haven't found a simple source - any recommendations? Meanwhile, I choose whatever has the brighter color!

Canice-- I like Dole 5 A Day (http://www.dole5aday.com/ReferenceCenter/NutritionCenter/Chart/R_NutrChart.jsp?topmenu=1) .

[wallycat]

May I piggyback on this thread? I've been wanting a source to compare the nutritional profiles of various vegetables but haven't found a simple source - any recommendations? Meanwhile, I choose whatever has the brighter color!


When you say "nutritional profile," are you asking for the water soluble vitamins, the minerals, or the phyto-profile ?? :p :D :D ;)
One veggie may be weaker in, say Vitamin C, but be a powerhouse for vitamin A or flavinols or whatever.
Otherwise, your method for the richest, darkest and most colored produce is right on.

[Canice]

LOL, wallycat - of course it's all about the flavinols! Didn't think I had to say. ;)

Thanks, Rebecca, that is EXACTLY what I was hoping for - perfect. Thanks!

PS: Joe, I'd never heard of calorieking - that looks like an awesome resource, and I gotta shed a few pounds. I really thought I'd be a size 8 forever :( .

[wallycat]

Here are the "top" contenders...remember that foods like prunes/raisins are higher because they are dehydrated while the other foods are compared with their water intact.

Top Antioxidant Foods
[ORAC* units per 100 grams**]



Prunes 5770
Kale 1770
Raisins 2830
Spinach 1260
Blueberries 2400
Brussels sprouts 980
Blackberries 2036
Alfalfa sprouts 930
Strawberries 1540
Broccoli florets 890
Raspberries 1220
Beets 840
Plums 949
Red bell peppers 710
Oranges 750
Onions 450
Red grapes 739
Corn 400
Cherries 670
Eggplant 390

* Oxygen Radical Absorbance Capacity (antioxidant protection)
**About 3.5 ounces

[Kathy B]

Neither is a powerhouse for nutrients.

Asians have survived on white rice (though they do eat a whole lot better--or used to--than Americans) and have a longer life expectancy.



But aren't there different kinds of white rice? I have always thought of basmati rice as white rice, but from what I have read lately, it is much better nutritionally than the usual grocery store variety of white rice. More of a whole grain. And I know there are lots of other kinds of rice that "look white", but I don't know how they stack up. Anyone else know about these differences?

[wallycat]

White rice is not a TYPE of rice, it is ANY rice that has been stripped of its germ and bran.

You can have white jasmine, white basmati, white long grain, white arborio, white "sticky" rice.....if you leave the germ and bran on these, they become "brown" rice but still remain jasmine, basmati, etc.

[Kathy B]

So what kind of rice do they sell in most grocery stores? You know, the generic long grain stuff? I know it's not basmati. What is it?

[KellyD]

It's just long grain rice. Basmati, etc are other varieties.