White Rice vs. Yogurt
Nutrition comparison of Cooked White Rice and Yogurt
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
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and yogurt:
- White rice has 35.7 times less saturated fat than yogurt.
- White rice has more thiamin, niacin and folate, however, yogurt contains more riboflavin and Vitamin B12.
- White rice has signficantly more iron than yogurt.
- Yogurt has signficantly less carbohydrates than white rice.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and yogurt has 53% less calories than white rice - white rice has 130 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. White rice has a macronutrient ratio of 8:91:2 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Yogurt | |
|---|---|---|
| Protein | 8% | 22% |
| Carbohydrates | 91% | 30% |
| Fat | 2% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
White rice has more dietary fiber than yogurt - white rice has 0.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
White rice has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and yogurt contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
White rice has 35.7 times less saturated fat than yogurt - white rice has 0.06g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
White rice has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and white rice contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than white rice - yogurt has 27ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Yogurt and white rice contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Yogurt and white rice contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Yogurt and white rice contain similar amounts of Vitamin K - yogurt has 0.2ug 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, yogurt contains more riboflavin and Vitamin B12. Both white rice and yogurt contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Yogurt | |
|---|---|---|
| Thiamin | 0.167 MG | 0.029 MG |
| Riboflavin | 0.016 MG | 0.142 MG |
| Niacin | 1.835 MG | 0.075 MG |
| Pantothenic acid | 0.411 MG | 0.389 MG |
| Vitamin B6 | 0.05 MG | 0.032 MG |
| Folate | 58 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 39 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
White rice has signficantly more iron than yogurt - white rice has 1.5mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 434% more potassium than white rice - white rice has 29mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.027 G |
| Total | 0.01 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and yogurt contain significant amounts of linoleic acid.
| White Rice | Yogurt | |
|---|---|---|
| linoleic acid | 0.046 G | 0.065 G |
| Total | 0.046 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Cooked White Rice g
()
|
Daily Values (%) |
Yogurt 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 white rice or yogurt contain more calories in 100 grams?White rice is high in calories and yogurt has 50% less calories than white rice - white rice has 130 calories in 100g and yogurt has 61 calories.
Does white rice or yogurt have more carbohydrates?
By weight, yogurt has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does white rice or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 39 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and yogurt has 121mg of calcium.