White Rice vs. Strawberries
Nutrition comparison of Cooked White Rice and Strawberries
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
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and strawberries:
- Strawberry has 73% less carbohydrates than white rice.
- Strawberry has signficantly more dietary fiber than white rice.
- Strawberry is an excellent source of Vitamin C.
- White rice has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and strawberry has 75% less calories than white rice - strawberry has 32 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in carbs, lighter in fat and similar to strawberries for protein. White rice has a macronutrient ratio of 8:91:2 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Strawberries | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 91% | 85% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 73% less carbohydrates than white rice - strawberry has 7.7g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Strawberry has signficantly more dietary fiber than white rice - strawberry has 2g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 255% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both strawberries and white rice are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has more Vitamin C than white rice - strawberry has 58.8mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Strawberries and white rice contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Strawberries and white rice contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Strawberries and white rice contain similar amounts of Vitamin K - strawberry 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 strawberries contain significant amounts of riboflavin and Vitamin B6.
| White Rice | Strawberries | |
|---|---|---|
| Thiamin | 0.167 MG | 0.024 MG |
| Riboflavin | 0.016 MG | 0.022 MG |
| Niacin | 1.835 MG | 0.386 MG |
| Pantothenic acid | 0.411 MG | 0.125 MG |
| Vitamin B6 | 0.05 MG | 0.047 MG |
| Folate | 58 UG | 24 UG |
Minerals
calcium
Strawberry has 433% more calcium than white rice - strawberry has 16mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 263% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Strawberry has 428% more potassium than white rice - strawberry has 153mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.065 G |
| Total | 0.01 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and strawberries contain significant amounts of linoleic acid.
| White Rice | Strawberries | |
|---|---|---|
| linoleic acid | 0.046 G | 0.09 G |
| Total | 0.046 G | 0.09 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 Strawberries (Strawberries, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Strawberries 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 strawberries or white rice contain more calories in 100 grams?White rice is high in calories and strawberry has 80% less calories than white rice - strawberry has 32 calories in 100g and white rice has 130 calories.
Does strawberries or white rice have more carbohydrates?
By weight, strawberry has 70% fewer carbohydrates than white rice - strawberry has 7.7g of carbs for 100g and white rice has 28.6g of carbohydrates.