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.
Detailed nutritional comparison of white rice and yogurt 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 Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Yogurt src

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 8:91:1 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 1% 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 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 Yogurt .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Yogurt (Yogurt, plain, whole milk) .

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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.

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