White Rice vs. Raspberries
Nutrition comparison of Cooked White Rice and Raspberries
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
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and raspberries:
- Raspberry has 58% less carbohydrates than white rice.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
- White rice has more thiamin, niacin and folate, however, raspberry contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and raspberry has 60% less calories than white rice - raspberry has 52 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 raspberries for protein. White rice has a macronutrient ratio of 8:91:2 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Raspberries | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 91% | 82% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 58% less carbohydrates than white rice - raspberry has 11.9g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 20 times more dietary fiber than white rice - raspberry has 6.5g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Raspberries and white rice contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both raspberries and white rice are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than white rice - raspberry has 26.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Raspberries and white rice contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Raspberry has more Vitamin E than white rice - raspberry has 0.87mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Raspberry has more Vitamin K than white rice - raspberry has 7.8ug 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, raspberry contains more riboflavin. Both white rice and raspberries contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Raspberries | |
|---|---|---|
| Thiamin | 0.167 MG | 0.032 MG |
| Riboflavin | 0.016 MG | 0.038 MG |
| Niacin | 1.835 MG | 0.598 MG |
| Pantothenic acid | 0.411 MG | 0.329 MG |
| Vitamin B6 | 0.05 MG | 0.055 MG |
| Folate | 58 UG | 21 UG |
Minerals
calcium
Raspberry has 733% more calcium than white rice - raspberry has 25mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 116% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Raspberry has 421% more potassium than white rice - raspberry has 151mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.126 G |
| Total | 0.01 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than white rice per 100 grams.
| White Rice | Raspberries | |
|---|---|---|
| linoleic acid | 0.046 G | 0.249 G |
| Total | 0.046 G | 0.249 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 Raspberries (Raspberries, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Raspberries 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 raspberries or white rice contain more calories in 100 grams?White rice is high in calories and raspberry has 60% less calories than white rice - raspberry has 52 calories in 100g and white rice has 130 calories.
Does raspberries or white rice have more carbohydrates?
By weight, raspberry has 60% fewer carbohydrates than white rice - raspberry has 11.9g of carbs for 100g and white rice has 28.6g of carbohydrates.