White Rice vs. Raw Chicken

Nutrition comparison of Cooked White Rice and Raw Chicken


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

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

  • Both white rice and raw chicken are high in calories.
  • Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white rice contains more folate.
  • Raw chicken has signficantly less carbohydrates than white rice.
  • Raw chicken is an excellent source of potassium and protein.
  • White rice has 39.3 times less saturated fat than raw chicken.
Detailed nutritional comparison of white rice and raw chicken 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 Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Raw Chicken src

Calories and Carbs

calories

Both white rice and raw chicken are high in calories. White rice is very similar to white rice for calories - white rice has 130 calories per 100 grams and raw chicken has 143 calories.

For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to raw chicken per calorie. White rice has a macronutrient ratio of 8:91:1 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Raw Chicken
Protein 8% 49%
Carbohydrates 91% ~
Fat 1% 51%
Alcohol ~ ~

carbohydrates

Raw chicken has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.

dietary fiber

White rice has more dietary fiber than raw chicken - white rice has 0.3g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.

Protein

protein

Raw chicken is an excellent source of protein and it has 633% more protein than white rice - white rice has 2.4g of protein per 100 grams and raw chicken has 17.4g of protein.

Fat

saturated fat

White rice has 39.3 times less saturated fat than raw chicken - white rice has 0.06g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.

trans fat

Both raw chicken and white rice are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and white rice does not contain significant amounts.

cholesterol

White rice has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin E

Raw chicken and white rice contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Raw chicken and white rice contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

White Rice Raw Chicken
Thiamin 0.167 MG 0.109 MG
Riboflavin 0.016 MG 0.241 MG
Niacin 1.835 MG 5.575 MG
Pantothenic acid 0.411 MG 1.092 MG
Vitamin B6 0.05 MG 0.512 MG
Folate 58 UG 1 UG
Vitamin B12 ~ 0.56 UG

Minerals

calcium

White rice and raw chicken contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and raw chicken has 6mg of calcium.

iron

White rice has 82% more iron than raw chicken - white rice has 1.5mg of iron per 100 grams and raw chicken has 0.82mg of iron.

potassium

Raw chicken is an excellent source of potassium and it has 17 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and raw chicken has 522mg of potassium.

Omega-3 and Omega-6

omega 3s

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

White Rice Raw Chicken
alpha linoleic acid 0.01 G 0.071 G
DHA ~ 0.023 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.01 G 0.11 G

omega 6s

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

White Rice Raw Chicken
linoleic acid 0.046 G 1.324 G
other omega 6 ~ 0.014 G
Total 0.046 G 1.338 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 Raw Chicken .

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

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FAQ

Does white rice or raw chicken contain more calories in 100 grams?
Both white rice and raw chicken are high in calories. White rice is quite similar to white rice for calories - white rice has 130 calories in 100g and raw chicken has 143 calories.

Is white rice or raw chicken better for protein?
Raw chicken is a fantastic source of protein and it has 630% more protein than white rice - white rice has 2.4g of protein per 100 grams and raw chicken has 17.4g of protein.

Does white rice or raw chicken have more carbohydrates?
By weight, raw chicken has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and raw chicken has 0.04g of carbohydrates.

Does white rice or raw chicken contain more potassium?
Raw chicken is a rich source of potassium and it has 17 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and raw chicken has 522mg of potassium.