White Rice vs. Carrots

Nutrition comparison of Cooked White Rice and Carrots


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 carrots (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and carrots:

  • Carrot has 66% less carbohydrates than white rice.
  • Carrot has signficantly more calcium than white rice.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A and potassium.
  • White rice has more thiamin and folate, however, carrot contains more riboflavin and Vitamin B6.
Detailed nutritional comparison of white rice and carrots 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Carrots src

Calories and Carbs

calories

White rice is high in calories and carrot has 68% less calories than white rice - white rice has 130 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, white rice is similar to carrots for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:1 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Carrots
Protein 8% 8%
Carbohydrates 91% 88%
Fat 1% 4%
Alcohol ~ ~

carbohydrates

Carrot has 66% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

dietary fiber

Carrot is a great source of dietary fiber and it has 833% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

White rice has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and carrots contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Both white rice and carrots are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Carrot has more Vitamin C than white rice - carrot has 5.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Carrot is an excellent source of Vitamin A and it has more Vitamin A than white rice - carrot has 835ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Carrot has more Vitamin E than white rice - carrot has 0.66mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Carrot has more Vitamin K than white rice - carrot has 13.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin and folate, however, carrot contains more riboflavin and Vitamin B6. Both white rice and carrots contain significant amounts of niacin and pantothenic acid.

White Rice Carrots
Thiamin 0.167 MG 0.066 MG
Riboflavin 0.016 MG 0.058 MG
Niacin 1.835 MG 0.983 MG
Pantothenic acid 0.411 MG 0.273 MG
Vitamin B6 0.05 MG 0.138 MG
Folate 58 UG 19 UG

Minerals

calcium

Carrot has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

White rice has 397% more iron than carrot - white rice has 1.5mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Carrot is an excellent source of potassium and it has 10 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and carrot has 320mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white rice and carrots contain small amounts of alpha linoleic acid (ALA).

White Rice Carrots
alpha linoleic acid 0.01 G 0.002 G
Total 0.01 G 0.002 G

omega 6s

Comparing omega-6 fatty acids, carrot has more linoleic acid than white rice per 100 grams.

White Rice Carrots
linoleic acid 0.046 G 0.1 G
Total 0.046 G 0.1 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Carrots .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Carrots (Carrots, raw) .

Cooked White Rice g

()
Daily Values (%)

Carrots g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does white rice or carrots contain more calories in 100 grams?
White rice is high in calories and carrot has 70% less calories than white rice - white rice has 130 calories in 100g and carrot has 41 calories.

Does white rice or carrots have more carbohydrates?
By weight, carrot has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and carrot has 9.6g of carbohydrates.

Does white rice or carrots contain more potassium?
Carrot is a rich source of potassium and it has 10 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and carrot has 320mg of potassium.