White Rice vs. White Sugar

Nutrition comparison of Cooked White Rice and White Sugar


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

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

  • Both white rice and white sugar are high in calories.
  • White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • White rice has signficantly more iron than white sugar.
Detailed nutritional comparison of white rice and white sugar 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 Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of White Sugar src

Calories and Carbs

calories

Both white rice and white sugar are high in calories. White sugar has 198% more calories than white rice - white rice has 130 calories per 100 grams and white sugar has 387 calories.

For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to white sugar for fat. White rice has a macronutrient ratio of 8:91:1 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice White Sugar
Protein 8% ~
Carbohydrates 91% 100%
Fat 1% ~
Alcohol ~ ~

carbohydrates

White sugar is high in carbohydrates and white rice has 71% less carbohydrates than white sugar - white rice has 28.6g of total carbs per 100 grams and white sugar has 100g of carbohydrates.

dietary fiber

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

sugar

White sugar is high in sugar and white rice has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice has more protein than white sugar - white rice has 2.4g of protein per 100 grams and white sugar does not contain significant amounts.

Fat

saturated fat

Both white rice and white sugar are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and white sugar does not contain significant amounts.

Vitamins

The B Vitamins

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

White Rice White Sugar
Thiamin 0.167 MG ~
Riboflavin 0.016 MG 0.019 MG
Niacin 1.835 MG ~
Pantothenic acid 0.411 MG ~
Vitamin B6 0.05 MG ~
Folate 58 UG ~

Minerals

calcium

White rice and white sugar contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and white sugar has 1mg of calcium.

iron

White rice has signficantly more iron than white sugar - white rice has 1.5mg of iron per 100 grams and white sugar has 0.05mg of iron.

potassium

White rice and white sugar contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and white sugar has 2mg of potassium.




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 White Sugar .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and White Sugar (Sugar, granulated) .

Cooked White Rice g

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G Water G
G Starch G
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FAQ

Does white rice or white sugar contain more calories in 100 grams?
Both white rice and white sugar are high in calories. White sugar has 200% more calories than white rice - white rice has 130 calories in 100g and white sugar has 387 calories.

Does white rice or white sugar have more carbohydrates?
By weight, white sugar is high in carbohydrates and white rice has 70% fewer carbohydrates than white sugar - white rice has 28.6g of carbs for 100g and white sugar has 100g of carbohydrates.

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