White Rice vs. Orange
Nutrition comparison of Cooked White Rice and Orange
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
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and orange:
- Orange has 60% less carbohydrates than white rice.
- Orange has more riboflavin, however, white rice contains more niacin and folate.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and orange has 65% less calories than white rice - white rice has 130 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, white rice is similar to orange for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Orange | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 91% | 91% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 60% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Orange 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 orange has 2.4g of dietary fiber.
sugar
White rice has less sugar than orange - orange has 9.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 240% more protein than orange - white rice has 2.4g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both white rice and orange are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than white rice - orange has 45mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than white rice - orange has 11ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Orange and white rice contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Orange has more riboflavin, however, white rice contains more niacin and folate. Both white rice and orange contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| White Rice | Orange | |
|---|---|---|
| Thiamin | 0.167 MG | 0.1 MG |
| Riboflavin | 0.016 MG | 0.04 MG |
| Niacin | 1.835 MG | 0.4 MG |
| Pantothenic acid | 0.411 MG | 0.25 MG |
| Vitamin B6 | 0.05 MG | 0.051 MG |
| Folate | 58 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 13 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and orange has 43mg of calcium.
iron
White rice has 15 times more iron than orange - white rice has 1.5mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has 483% more potassium than white rice - white rice has 29mg of potassium per 100 grams and orange has 169mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and orange contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Orange | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.011 G |
| Total | 0.01 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and orange contain small amounts of linoleic acid.
| White Rice | Orange | |
|---|---|---|
| linoleic acid | 0.046 G | 0.031 G |
| Total | 0.046 G | 0.031 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 Orange (Oranges, raw, Florida) .
Cooked White Rice g
()
|
Daily Values (%) |
Orange 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 orange contain more calories in 100 grams?White rice is high in calories and orange has 70% less calories than white rice - white rice has 130 calories in 100g and orange has 46 calories.
Does white rice or orange have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and orange has 11.5g of carbohydrates.