White Rice vs. Apple
Nutrition comparison of Cooked White Rice and Apple
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
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and apple:
- Apple has 52% less carbohydrates than white rice.
- Apple is a great source of dietary fiber.
- White rice has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and apple has 60% less calories than white rice - white rice has 130 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to apple for fat. White rice has a macronutrient ratio of 8:91:2 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Apple | |
|---|---|---|
| Protein | 8% | 2% |
| Carbohydrates | 91% | 96% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 52% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 700% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
White rice has less sugar than apple - apple has 10.4g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 815% more protein than apple - white rice has 2.4g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both white rice and apple are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than white rice - apple has 4.6mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Apple and white rice contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Apple and white rice contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Apple and white rice contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate. Both white rice and apple contain significant amounts of riboflavin and Vitamin B6.
| White Rice | Apple | |
|---|---|---|
| Thiamin | 0.167 MG | 0.017 MG |
| Riboflavin | 0.016 MG | 0.026 MG |
| Niacin | 1.835 MG | 0.091 MG |
| Pantothenic acid | 0.411 MG | 0.061 MG |
| Vitamin B6 | 0.05 MG | 0.041 MG |
| Folate | 58 UG | 3 UG |
Minerals
calcium
White rice and apple contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and apple has 6mg of calcium.
iron
White rice has 11 times more iron than apple - white rice has 1.5mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Apple has 269% more potassium than white rice - white rice has 29mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and apple contain small amounts of alpha linoleic acid (ALA).
| White Rice | Apple | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.009 G |
| Total | 0.01 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and apple contain small amounts of linoleic acid.
| White Rice | Apple | |
|---|---|---|
| linoleic acid | 0.046 G | 0.043 G |
| Total | 0.046 G | 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Cooked White Rice g
()
|
Daily Values (%) |
Apple g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or apple contain more calories in 100 grams?White rice is high in calories and apple has 60% less calories than white rice - white rice has 130 calories in 100g and apple has 52 calories.
Does white rice or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and apple has 13.8g of carbohydrates.