White Rice vs. White Chocolate

Nutrition comparison of Cooked White Rice and White Chocolate


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

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

  • Both white chocolate and white rice are high in calories.
  • White chocolate is a great source of potassium.
  • White chocolate is an excellent source of calcium.
  • White rice has more thiamin, niacin and folate, however, white chocolate contains more riboflavin and Vitamin B12.
Detailed nutritional comparison of white rice and white chocolate 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 White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of White Chocolate src

Calories and Carbs

calories

Both white chocolate and white rice are high in calories. White chocolate has 315% more calories than white rice - white chocolate has 539 calories per 100 grams and white rice has 130 calories.

For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. White rice has a macronutrient ratio of 8:91:2 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice White Chocolate
Protein 8% 4%
Carbohydrates 91% 43%
Fat 2% 53%
Alcohol ~ ~

carbohydrates

White chocolate is high in carbohydrates and white rice has 52% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.

dietary fiber

White chocolate and white rice contain similar amounts of dietary fiber - white chocolate has 0.2g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.

sugar

White chocolate is high in sugar and white rice has less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White chocolate has 147% more protein than white rice - white chocolate has 5.9g of protein per 100 grams and white rice has 2.4g of protein.

Fat

saturated fat

White chocolate is high in saturated fat and white rice has 100% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.

cholesterol

White rice has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin C

White chocolate and white rice contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

White chocolate has more Vitamin A than white rice - white chocolate has 9ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

White chocolate has more Vitamin E than white rice - white chocolate has 0.96mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

White chocolate has more Vitamin K than white rice - white chocolate has 9.1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, niacin and folate, however, white chocolate contains more riboflavin and Vitamin B12. Both white rice and white chocolate contain significant amounts of pantothenic acid and Vitamin B6.

White Rice White Chocolate
Thiamin 0.167 MG 0.063 MG
Riboflavin 0.016 MG 0.282 MG
Niacin 1.835 MG 0.745 MG
Pantothenic acid 0.411 MG 0.608 MG
Vitamin B6 0.05 MG 0.056 MG
Folate 58 UG 7 UG
Vitamin B12 ~ 0.56 UG

Minerals

calcium

White chocolate is an excellent source of calcium and it has 65 times more calcium than white rice - white chocolate has 199mg of calcium per 100 grams and white rice has 3mg of calcium.

iron

White rice has 521% more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and white rice has 1.5mg of iron.

potassium

White chocolate is a great source of potassium and it has 886% more potassium than white rice - white chocolate has 286mg of potassium per 100 grams and white rice has 29mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than white rice per 100 grams.

White Rice White Chocolate
alpha linoleic acid 0.01 G 0.103 G
Total 0.01 G 0.103 G

omega 6s

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

White Rice White Chocolate
linoleic acid 0.046 G 0.91 G
other omega 6 ~ 0.004 G
Total 0.046 G 0.914 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 White Chocolate (Candies, white chocolate) .

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FAQ

Does white chocolate or white rice contain more calories in 100 grams?
Both white chocolate and white rice are high in calories. White chocolate has 320% more calories than white rice - white chocolate has 539 calories in 100g and white rice has 130 calories.

Does white chocolate or white rice have more carbohydrates?
By weight, white chocolate is high in carbohydrates and white rice has 50% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and white rice has 28.6g of carbohydrates.

Does white chocolate or white rice contain more calcium?
White chocolate is a rich source of calcium and it has 65 times more calcium than white rice - white chocolate has 199mg of calcium in 100 grams and white rice has 3mg of calcium.