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.
Detailed nutritional comparison of white rice and apple is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Rice src
Image of Apple src

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)) .

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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.