White Rice vs. Almonds
Nutrition comparison of Cooked White Rice and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and almonds:
- Both white rice and almonds are high in calories.
- Almond has more riboflavin and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- White rice has signficantly less saturated fat than almond.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and almonds are high in calories. Almond has 345% more calories than white rice - white rice has 130 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. White rice has a macronutrient ratio of 8:91:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Almonds | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 91% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almond has 25% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 40 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
White rice has less sugar than almond - almond has 4.4g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has 789% more protein than white rice - white rice has 2.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
White rice has signficantly less saturated fat than almond - white rice has 0.06g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and white rice are low in trans fat - almond has 0.02g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Almonds and white rice contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than white rice - almond has 25.6mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and Vitamin B6. Both white rice and almonds contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| White Rice | Almonds | |
|---|---|---|
| Thiamin | 0.167 MG | 0.205 MG |
| Riboflavin | 0.016 MG | 1.138 MG |
| Niacin | 1.835 MG | 3.618 MG |
| Pantothenic acid | 0.411 MG | 0.471 MG |
| Vitamin B6 | 0.05 MG | 0.137 MG |
| Folate | 58 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 88 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 149% more iron than white rice - white rice has 1.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 24 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and almonds contain small amounts of alpha linoleic acid (ALA).
| White Rice | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.003 G |
| Total | 0.01 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than white rice per 100 grams.
| White Rice | Almonds | |
|---|---|---|
| linoleic acid | 0.046 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Almonds (Nuts, almonds) .
Cooked White Rice 186g
(
cup
)
|
Daily Values (%) |
Almonds 143g
(
cup, whole
)
|
|||||
|---|---|---|---|---|---|---|---|
| 242KCAL 12% |
|
5% | calories | 242% |
|
828KCAL 41% | |
| 53G 21% |
|
71% | carbohydrates | 5% |
|
31G 12% | |
| 0.56G 2% |
|
5% | dietary fiber | >999% |
|
18G 72% | |
| 5% | sugar | >999% | 6.2G | ||||
| 0.39G 1% |
|
5% | total fat | >999% |
|
71G 112% | |
| 0.11G 1% |
|
5% | saturated fat | >999% |
|
5.4G 30% | |
| 0.12G | 5% | monounsaturated fat | >999% | 45G | |||
| 0.1G | 5% | polyunsaturated fat | >999% | 18G | |||
| 5% | trans fat | >999% | 0.02G | ||||
|
|
5% | sodium | >999% |
|
1.4MG 0.1% | ||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
0.86UG 0.1% | ||
| 5.6MG 1% |
|
5% | calcium | >999% |
|
385MG 39% | |
| 2.8MG 15% |
|
5% | iron | 89% |
|
5.3MG 30% | |
| 24MG 8% |
|
5% | magnesium | >999% |
|
386MG 125% | |
| 54MG 2% |
|
5% | potassium | >999% |
|
1048MG 46% | |
| 0.31MG 28% |
|
7% | thiamin (Vit B1) | 5% |
|
0.29MG 27% | |
| 0.03MG 3% |
|
5% | riboflavin (Vit B2) | >999% |
|
1.6MG 148% | |
| 3.4MG 24% |
|
5% | niacin (Vit B3) | 53% |
|
5.2MG 37% | |
| 0.09MG 7% |
|
5% | Vitamin B6 | 122% |
|
0.2MG 15% | |
| 0.76MG 15% |
|
13% | pantothenic acid (Vit B5) | 5% |
|
0.67MG 14% | |
| 108UG 27% |
|
71% | folate (Vit B9) | 5% |
|
63UG 16% | |
|
|
5% | Vitamin E | >999% |
|
37MG 244% | ||
| 4.4G 9% |
|
5% | protein | 582% |
|
30G 61% | |
|
|
5% | choline | >999% |
|
75MG 18% | ||
| 0.07MG 6% |
|
5% | copper | >999% |
|
1.5MG 123% | |
| 0.7MG 39% |
|
5% | manganese | 343% |
|
3.1MG 173% | |
| 69MG 10% |
|
5% | phosphorus | 897% |
|
688MG 98% | |
| 14UG 25% |
|
137% | selenium | 5% |
|
5.9UG 11% | |
| 0.78MG 10% |
|
5% | zinc | 477% |
|
4.5MG 56% | |
| 128G | >999% | Water | 5% | 6.3G | |||
| 5% | Starch | >999% | 1G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol. |
|||||||
FAQ
Does white rice or almonds contain more calories in 100 grams?Both white rice and almonds are high in calories. Almond has 350% more calories than white rice - white rice has 130 calories in 100g and almond has 579 calories.
Does white rice or almonds have more carbohydrates?
By weight, almond has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does white rice or almonds contain more calcium?
Almond is a rich source of calcium and it has 88 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and almond has 269mg of calcium.
Does white rice or almonds contain more iron?
Almond is an abundant source of iron and it has 150% more iron than white rice - white rice has 1.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does white rice or almonds contain more potassium?
Almond is a rich source of potassium and it has 24 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and almond has 733mg of potassium.