Nutrition Comparison Tool
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Cooked White Rice
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Toasted White Bread
×
Pasta, cooked, enriched, without added salt
×
Cooked Pasta (Unenriched)
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 10% DV 200 calories
  • Toasted White Bread 200 calorie serving (x1) 10% DV 200 calories
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 10% DV 200 calories
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 10% DV 200 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 1% DV 0.43g
  • Toasted White Bread 200 calorie serving (x1) 4% DV 2.8g
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 2% DV 1.2g
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 2% DV 1.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 16% DV 43.3g
  • Toasted White Bread 200 calorie serving (x1) 14% DV 37.6g
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 14% DV 39.1g
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 14% DV 39.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 8% DV 4.1g
  • Toasted White Bread 200 calorie serving (x1) 12% DV 6.2g
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 15% DV 7.3g
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 15% DV 7.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 0% DV 0mg
  • Toasted White Bread 200 calorie serving (x1) 0% DV 0.69mg
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 0% DV 0mg
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 1% DV 0.12g
  • Toasted White Bread 200 calorie serving (x1) 3% DV 0.53g
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 1% DV 0.22g
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 1% DV 0.22g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 2% DV 0.62g
  • Toasted White Bread 200 calorie serving (x1) 7% DV 2g
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 8% DV 2.3g
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 8% DV 2.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 0% DV 0.08g
  • Toasted White Bread 200 calorie serving (x1) 9% DV 4.3g
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 1% DV 0.71g
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 1% DV 0.71g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 10% DV 1.8mg
  • Toasted White Bread 200 calorie serving (x1) 13% DV 2.3mg
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 9% DV 1.6mg
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 4% DV 0.63mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 1% DV 15.4mg
  • Toasted White Bread 200 calorie serving (x1) 6% DV 82.1mg
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 1% DV 8.9mg
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 1% DV 8.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked White Rice 200 calorie serving (x1) 1% DV 53.8mg
  • Toasted White Bread 200 calorie serving (x1) 2% DV 90.3mg
  • Pasta, cooked, enriched, without added salt 200 calorie serving (x1) 1% DV 55.7mg
  • Cooked Pasta (Unenriched) 200 calorie serving (x1) 1% DV 55.7mg
Comparison Table

Table Legend

  1. Cooked White Rice
  2. Toasted White Bread
  3. Pasta, cooked, enriched, without added salt
  4. Cooked Pasta (Unenriched)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 154 69 127 127
Calories
(%DV)		 200
(10%)		 200
(10%)		 200
(10%)		 200
(10%)
Fat (g)
(%DV)		 0.43
(1%)		 2.8
(4%)		 1.2
(2%)		 1.2
(2%)
Protein (g)
(%DV)		 4.1
(8%)		 6.2
(12%)		 7.3
(15%)		 7.3
(15%)
Carbohydrate (g)
(%DV)		 43.3
(16%)		 37.6
(14%)		 39.1
(14%)		 39.1
(14%)
Sugars (g)
(%DV)		 0.08
(0%)		 4.3
(9%)		 0.71
(1%)		 0.71
(1%)
Fiber (g)
(%DV)		 0.62
(2%)		 2
(7%)		 2.3
(8%)		 2.3
(8%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0.69
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.12
(1%)		 0.53
(3%)		 0.22
(1%)		 0.22
(1%)
Net-Carbs (g) 42.7
35.6
36.8
36.8
Trans Fatty Acids (g) --
--
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 154 69 127 127
Calcium (mg)
(%DV)		 15.4
(1%)		 82.1
(6%)		 8.9
(1%)		 8.9
(1%)
Iron, Fe (mg)
(%DV)		 1.8
(10%)		 2.3
(13%)		 1.6
(9%)		 0.63
(4%)
Potassium, K (mg)
(%DV)		 53.8
(1%)		 90.3
(2%)		 55.7
(1%)		 55.7
(1%)
Magnesium (mg)
(%DV)		 18.5
(4%)		 17.9
(4%)		 22.8
(5%)		 22.8
(5%)
Phosphorus, P (mg)
(%DV)		 66.2
(5%)		 71
(6%)		 73.4
(6%)		 73.4
(6%)
Sodium (mg)
(%DV)		 1.5
(0%)		 370.3
(15%)		 1.3
(0%)		 1.3
(0%)
Zinc, Zn (mg)
(%DV)		 0.75
(7%)		 0.47
(4%)		 0.65
(6%)		 0.65
(6%)
Copper, Cu (mg)
(%DV)		 0.11
(12%)		 0.1
(11%)		 0.13
(14%)		 0.13
(14%)
Manganese (mg)
(%DV)		 0.73
(32%)		 0.29
(13%)		 0.41
(18%)		 0.41
(18%)
Selenium, Se (mcg)
(%DV)		 11.5
(21%)		 21.4
(39%)		 33.4
(61%)		 33.4
(61%)
Fluoride, F (mcg)
(%AI)		 63.2
(2%)		 --
(--%)		 8.9
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) --
--
0.38
--
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 154 69 127 127
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.25
(21%)		 0.29
(24%)		 0.35
(29%)		 0.03
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(2%)		 0.23
(18%)		 0.17
(13%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 2.3
(14%)		 2.7
(17%)		 2.1
(13%)		 0.51
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.6
(12%)		 0.19
(4%)		 0.14
(3%)		 0.14
(3%)
Vitamin B6 (mg)
(%DV)		 0.14
(8%)		 0.04
(3%)		 0.06
(4%)		 0.06
(4%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 89.2
(22%)		 71.7
(18%)		 92.4
(23%)		 8.9
(2%)
Folic acid (mcg)
(%)		 84.6
(21%)		 55.2
(14%)		 83.5
(21%)		 0
(0%)
Food Folate (mcg)
(%)		 4.6
(1%)		 15.9
(4%)		 8.9
(2%)		 8.9
(2%)
Folate DFE (mcg)
(%)		 149.2
(37%)		 110.3
(28%)		 150.6
(38%)		 8.9
(2%)
Choline (mg)
(%DV)		 3.2
(1%)		 11
(2%)		 8.1
(1%)		 8.1
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0.01
(1%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0.69 0 0
Lycopene (mcg) 0
0
0
0
Lut + Zeaxanthin (mcg) 0
31.7
8.9
8.9
Vitamin E (mg)
(%DV)		 0.06
(0%)		 0.17
(1%)		 0.08
(1%)		 0.08
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 2.3
(2%)		 0
(0%)		 0
(0%)
Vitamin K1 (mcg) --
--
0.63
0.63
Menaquinone-4 (K2) (mcg) --
--
--
--
  Other
Food # 1 2 3 4
Weight (g) 154 69 127 127
Water (g) 105.3
21
78.6
78.6
Ash (g) 0.63
1
0.34
0.34
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
0
0
0
Theobromine (mg) 0
0
0
0
PRAL score 2.65
2.22
4.42
4.42
  Carbohydrates
Food # 1 2 3 4
Weight (g) 154 69 127 127
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0.11
0.11
Glucose (Dextrose) (g) --
--
0.05
0.05
Fructose (g) --
--
0.04
0.04
Lactose (g) --
--
0
0
Maltose (g) --
--
0.51
0.51
Galactose (g) --
--
0
0
Starch (g) --
--
32.9
32.9
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 154 69 127 127
Monounsaturated Fats (g) 0.135
0.549
0.166
0.166
Polyunsaturated Fats (g) 0.117
1.441
0.413
0.413
Omega 3s (g)
(%AI)		 0.02
(1%)		 0.152
(9%)		 0.03
(2%)		 0.03
(2%)
Omega 6s (g)
(%AI)		 0.095
(1%)		 1.288
(8%)		 0.373
(2%)		 0.373
(2%)
Omega 3 to Omega 6 Ratio 0.21
0.12
0.08
0.08
Omega 6 to Omega 3 Ratio 4.77
8.49
12.29
12.29
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.03
(2%)		 0.03
(2%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
--
gamma-Linolenic Acid (GLA) (g) --
--
0
0
c-c-n6-Eicosadienoic Acid (g) --
--
0
0
DHG-linolenic acid (DGLA) (g) --
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0.001
0
0
Caproic (6:0) (g) 0
0
0
0
Caprylic Acid (8:0) (g) 0
0
0
0
Capric Acid (10:0) (g) 0
0
0
0
Lauric Acid (12:0) (g) 0
0.001
0.008
0.008
Tridecanoic Acid (13:0) (g) --
--
0
0
Myristic Acid (14:0) (g) 0.003
0.003
0.008
0.008
Pentadecanoic Acid (15:0) (g) --
--
0
0
Palmitic Acid (16:0) (g) 0.106
0.301
0.189
0.189
Margaric Acid (17:0) (g) --
--
0
0
Stearic Acid (18:0) (g) 0.008
0.082
0.018
0.018
Arachidic Acid (20:0) (g) --
--
0
0
Behenic Acid (22:0) (g) --
--
0
0
Lignoceric Acid (24:0) (g) --
--
0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
0
Pentadecenoic Acid (15:1) (g) --
--
0
0
Palmitoleic Acid (16:1) (g) 0.002
0.022
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
Heptadecenoic Acid (17:1) (g) --
--
0
0
Oleic Acid (18:1) (g) 0.134
0.521
0.166
0.166
c-Oleic Acid (18:1 cis) (g) --
--
0.166
0.166
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) 0
0.003
0
0
Docosenoic Acid (22:1) (g) 0
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.095
1.288
0.373
0.373
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0.02
0.152
0.03
0.03
Octadecatrienoic Acid (mixed) (g) --
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) --
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
--
t-Monoenoic Fats (g) --
--
0
0
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
t-Oleic Acid (18:1 t) (g) --
--
0
0
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
Stigmasterol (g) --
--
--
--
Campesterol (g) --
--
--
--
Beta-sitosterol (g) --
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 154 69 127 127
Essential  
Histidine (mg)
(%RDI)		 97
(14%)		 135
(19%)		 166
(24%)		 167
(24%)
Isoleucine (mg)
(%RDI)		 178
(13%)		 244
(17%)		 284
(20%)		 289
(21%)
Leucine (mg)
(%RDI)		 342
(13%)		 439
(16%)		 549
(20%)		 557
(20%)
Lysine (mg)
(%RDI)		 149
(7%)		 169
(8%)		 166
(8%)		 168
(8%)
Methionine (mg)
(%RDI)		 97
(13%)		 109
(15%)		 81
(11%)		 82
(11%)
Phenylalanine (mg)
(%RDI)		 222
(25%)		 306
(35%)		 371
(42%)		 376
(43%)
Threonine (mg)
(%RDI)		 148
(14%)		 184
(18%)		 257
(24%)		 261
(25%)
Tryptophan (mg)
(%RDI)		 48
(17%)		 73
(26%)		 103
(37%)		 105
(38%)
Valine (mg)
(%RDI)		 252
(14%)		 274
(15%)		 327
(18%)		 332
(18%)
Conditional  
Arginine (mg) 345
239
263
267
Cystine (mg)
(%RDI)		 85
(29%)		 132
(46%)		 142
(49%)		 143
(50%)
Glycine (mg) 188
223
246
248
Proline (mg) 195
669
872
884
Tyrosine (mg)
(%RDI)		 138
(16%)		 180
(21%)		 135
(15%)		 137
(16%)
Non-Essential  
Alanine (mg) 240
212
243
247
Aspartic acid (mg) 389
310
347
352
Betaine (mg) 0.46
--
86
86
Glutamic acid (mg) 806
2014
2554
2590
Hydroxyproline (mg) --
--
0
0
Serine (mg) 217
303
343
348
Data Source
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Toasted White Bread
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Pasta, cooked, enriched, without added salt
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Pasta (Unenriched)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.