Pasta vs White Rice (Parboiled)
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Per 100 calories, Pasta has more protein: 3.5g vs 2.4g (White Rice (Parboiled)).
Pasta is listed dry and White Rice (Parboiled) cooked, so this compares them per 100 calories, not per 100g.
Quick Verdict
Best for weight loss
White Rice (Parboiled)
Best for muscle gain
Pasta
Best for low-carb
White Rice (Parboiled)
Macro Comparison
Pasta: 100g (100g) | White Rice (Parboiled): 100g (100g)
371
Pasta
123
White Rice (Parboiled)
13g
Pasta
2.91g
White Rice (Parboiled)
74.7g
Pasta
26g
White Rice (Parboiled)
1.51g
Pasta
0.37g
White Rice (Parboiled)
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Pasta
9%
White Rice (Parboiled)
Track what you eat automatically
Send a photo of your pasta or white rice (parboiled) meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Pasta | White Rice (Parboiled) |
|---|---|---|
| Calories | 371 | 123 |
| Protein | 13g | 2.9g |
| Carbs | 74.7g | 26g |
| Fat | 1.5g | 0.4g |
| Fiber | 3.2g | 0.9g |
| Sugar | 2.67g | 0.11g |
| Sodium | 6mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.28g | 0.07g |
| Potassium | 223mg | 56mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 21mg | 19mg |
| Iron | 3.3mg | 1.81mg |
Which Should You Choose?
For weight loss
Choose White Rice (Parboiled). With 123 calories and 2.91g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Pasta. Pasta delivers 13g protein per serving — 10.1g more than White Rice (Parboiled).
For low-carb diets
Choose White Rice (Parboiled) with 26g carbs per serving.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Pasta or White Rice (Parboiled) better for weight loss?
For weight loss, White Rice (Parboiled) is the better choice. Pasta has 371 calories and 13g protein per serving, while White Rice (Parboiled) has 123 calories and 2.91g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Pasta or White Rice (Parboiled)?
Pasta has more protein per serving. Pasta provides 13g and White Rice (Parboiled) provides 2.91g of protein.
Can I eat both pasta and white rice (parboiled) together?
Yes! Combining pasta and white rice (parboiled) gives you 494 calories and 15.91g protein. This combination can work well as part of a balanced meal.