Food with Nutrition Similar to White Rice


image of white rice

Similar to White Rice

A common grain, white rice has significant amounts of thiamin and folate. One cup of cooked white rice contains about 242 calories.

Many foods are similar nutritionally to white rice, including graham crackers, egg noodles, pasta and wheat flour.

We compared the key nutrients in white rice (thiamin and folate) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
baked goods: Graham Crackers, Baguette, White Bread, English Muffin
nuts, grains and legumes: Egg Noodles, Pasta, Wheat Flour, Maitake Mushroom
plants and vegetables: Asparagus, Cherry Tomato, Sprouted Peas, Pea Shoots, Kale, Peas, Bean Sprouts
fruits: Orange Juice, Cantaloupe, Strawberries, Orange, Blackberry
The details of the top 20 foods most nutritionally similar to white rice are below.

baked goods

Several baked goods offer similar nutrients to white rice including graham crackers, baguette, white bread and english muffin.

Graham Crackers

image of graham crackers

Similarity: > 95%

More nutritionally dense than white rice, graham crackers are also high in and contains some of the same nutrients. Also, graham crackers contains more dietary fiber, protein and Vitamin E than white rice.

For 100 grams of white rice and graham crackers:


White Rice
(1/2 cup)
Graham Crackers
(3.5 ounces)
0.17
thiamin (MG)
0.27
58
folate (UG)
91
View More
0.967 | 0.967 | 4.05 Complete Comparison:
Graham Crackers vs. White Rice


Baguette

image of baguette

Similarity: > 90%

More nutritionally dense than white rice, baguette is also high in and contains some of the same nutrients. Moreover, baguette contains more dietary fiber, protein, calcium and iron than white rice.

For 100 grams of white rice and baguette:


White Rice
(1/2 cup)
Baguette
(3.5 ounces)
0.17
thiamin (MG)
0.71
58
folate (UG)
123
View More
0.944 | 0.944 | 6.51 Complete Comparison:
Baguette vs. White Rice


White Bread

image of white bread

Similarity: > 90%

More nutritionally dense than white rice, white bread is also high in and contains some of the same nutrients. Moreover, white bread contains more dietary fiber, protein, Vitamin E and calcium than white rice.

For 100 grams of white rice and white bread:


White Rice
(1/2 cup)
White Bread
(3.5 slices)
0.17
thiamin (MG)
0.51
58
folate (UG)
127
View More
0.939 | 0.939 | 4.51 Complete Comparison:
White Bread vs. White Rice


English Muffin

image of english muffin

Similarity: > 90%

More nutritionally dense than white rice, english muffin is also high in and contains some of the same nutrients. Moreover, english muffin contains more dietary fiber, protein, Vitamin E and calcium than white rice.

For 100 grams of white rice and english muffin:


White Rice
(1/2 cup)
English Muffin
(3.5 ounces)
0.17
thiamin (MG)
0.43
58
folate (UG)
64
View More
0.926 | 0.926 | 3.84 Complete Comparison:
English Muffin vs. White Rice


nuts, grains and legumes

Several seeds or grains offer similar nutrients to white rice including egg noodles, pasta, wheat flour and maitake mushroom.

Egg Noodles

image of egg noodles

Similarity: > 95%

Egg noodles are also high in and contains some of the same nutrients. Moreover, egg noodles contains more dietary fiber, protein, Vitamin A, calcium and thiamin than white rice.

For 100 grams of white rice and egg noodles:


White Rice
(1/2 cup)
Egg Noodles
(5/8 cup)
0.17
thiamin (MG)
0.29
58
folate (UG)
84
View More
0.965 | 0.965 | 2.21 Complete Comparison:
Egg Noodles vs. White Rice


Pasta

image of pasta

Similarity: > 95%

More nutritionally dense than white rice, pasta is also high in and contains some of the same nutrients. Moreover, pasta contains more dietary fiber, protein, calcium and iron than white rice.

For 100 grams of white rice and pasta:


White Rice
(1/2 cup)
Pasta
(1 cup)
0.17
thiamin (MG)
0.89
58
folate (UG)
237
View More
0.96 | 0.96 | 6.81 Complete Comparison:
Pasta vs. White Rice


Wheat Flour

image of wheat flour

Similarity: > 95%

More nutritionally dense than white rice, wheat flour is also high in and contains some of the same nutrients. Moreover, wheat flour contains more dietary fiber, protein, Vitamin E, calcium and iron than white rice.

For 100 grams of white rice and wheat flour:


White Rice
(1/2 cup)
Wheat Flour
(3/4 cup)
0.17
thiamin (MG)
0.81
58
folate (UG)
183
View More
0.959 | 0.959 | 4.97 Complete Comparison:
Wheat Flour vs. White Rice


Maitake Mushroom

image of maitake mushroom

Similarity: > 90%

Maitake mushroom contains nutrients similar to white rice, but in smaller amounts overall. Moreover, maitake mushroom contains more dietary fiber, Vitamin D, potassium and riboflavin than white rice.

For 100 grams of white rice and maitake mushroom:


White Rice
(1/2 cup)
Maitake Mushroom
(1.5 cup)
0.17
thiamin (MG)
0.15
58
folate (UG)
21
View More
0.925 | 0.925 | 2.15 Complete Comparison:
Maitake Mushroom vs. White Rice


plants and vegetables

Several plants and vegetables offer similar nutrients to white rice including asparagus, cherry tomato, sprouted peas, pea shoots and kale.

Asparagus

image of asparagus

Similarity: > 90%

Asparagus contain nutrients similar to white rice, but in smaller amounts overall. Moreover, asparagus contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and asparagus:


White Rice
(1/2 cup)
Asparagus
(3/4 cup)
0.17
thiamin (MG)
0.14
58
folate (UG)
52
View More
0.941 | 0.941 | 1.95 Complete Comparison:
Asparagus vs. White Rice


Cherry Tomato

image of cherry tomato

Similarity: > 90%

Cherry tomato contains nutrients similar to white rice, but in smaller amounts overall. Moreover, cherry tomato contains more dietary fiber, Vitamin C, Vitamin A and potassium than white rice.

For 100 grams of white rice and cherry tomato:


White Rice
(1/2 cup)
Cherry Tomato
(5/8 cup)
0.17
thiamin (MG)
0.05
58
folate (UG)
29
View More
0.937 | 0.937 | 0.94 Complete Comparison:
Cherry Tomato vs. White Rice


Sprouted Peas

image of sprouted peas

Similarity: > 90%

More nutritionally dense than white rice, sprouted peas are also high in and contains some of the same nutrients. Moreover, sprouted peas contains more protein, Vitamin C, calcium, iron and potassium than white rice.

For 100 grams of white rice and sprouted peas:


White Rice
(1/2 cup)
Sprouted Peas
(7/8 cup)
0.17
thiamin (MG)
0.23
58
folate (UG)
144
View More
0.918 | 0.918 | 2.96 Complete Comparison:
Sprouted Peas vs. White Rice


Pea Shoots

image of pea shoots

Similarity: > 90%

Pea shoots contain nutrients similar to white rice, but in smaller amounts overall. Moreover, pea shoots contains more dietary fiber, Vitamin C, Vitamin A and calcium than white rice.

For 100 grams of white rice and pea shoots:


White Rice
(1/2 cup)
Pea Shoots
(1 cup)
0.17
thiamin (MG)
0.1
58
folate (UG)
62
View More
0.916 | 0.916 | 1.37 Complete Comparison:
Pea Shoots vs. White Rice


Kale

image of kale

Similarity: > 90%

More nutritionally dense than white rice, kale contains nutrients similar to white rice, but in smaller amounts overall. Moreover, kale contains more dietary fiber, Vitamin C, Vitamin A, Vitamin E and calcium than white rice.

For 100 grams of white rice and kale:


White Rice
(1/2 cup)
Kale
(5 cups)
0.17
thiamin (MG)
0.11
58
folate (UG)
62
View More
0.915 | 0.915 | 4.77 Complete Comparison:
Kale vs. White Rice


Peas

image of peas

Similarity: > 90%

More nutritionally dense than white rice, peas contain nutrients similar to white rice, but in smaller amounts overall. Moreover, peas contains more dietary fiber, protein, Vitamin C and Vitamin A than white rice.

For 100 grams of white rice and peas:


White Rice
(1/2 cup)
Peas
(3/4 cup)
0.17
thiamin (MG)
0.27
58
folate (UG)
65
View More
0.915 | 0.915 | 3.03 Complete Comparison:
Peas vs. White Rice


Bean Sprouts

image of bean sprouts

Similarity: > 90%

Bean sprouts contain nutrients similar to white rice, but in smaller amounts overall. Moreover, bean sprouts contains more dietary fiber, Vitamin C, calcium and potassium than white rice.

For 100 grams of white rice and bean sprouts:


White Rice
(1/2 cup)
Bean Sprouts
(1 cup)
0.17
thiamin (MG)
0.08
58
folate (UG)
61
View More
0.907 | 0.907 | 1.7 Complete Comparison:
Bean Sprouts vs. White Rice


fruits

Several fruits or fruit products offer similar nutrients to white rice including orange juice, cantaloupe, strawberries, orange and blackberry.

Orange Juice

image of orange juice

Similarity: > 90%

Orange juice contains nutrients similar to white rice, but in smaller amounts overall. Moreover, orange juice contains more Vitamin C, Vitamin A, calcium and potassium than white rice.

For 100 grams of white rice and orange juice:


White Rice
(1/2 cup)
Orange Juice
(3/8 cup)
0.17
thiamin (MG)
0.09
58
folate (UG)
30
View More
0.934 | 0.934 | 1.24 Complete Comparison:
Orange Juice vs. White Rice


Cantaloupe

image of cantaloupe

Similarity: > 90%

Cantaloupe contains nutrients similar to white rice, but in smaller amounts overall. Moreover, cantaloupe contains more dietary fiber, Vitamin C, Vitamin A and potassium than white rice.

For 100 grams of white rice and cantaloupe:


White Rice
(1/2 cup)
Cantaloupe
(5/8 cup)
0.17
thiamin (MG)
0.04
58
folate (UG)
21
View More
0.92 | 0.92 | 1.69 Complete Comparison:
Cantaloupe vs. White Rice


Strawberries

image of strawberries

Similarity: > 90%

Strawberries contain nutrients similar to white rice, but in smaller amounts overall. Moreover, strawberries contains more dietary fiber, Vitamin C, calcium and potassium than white rice.

For 100 grams of white rice and strawberries:


White Rice
(1/2 cup)
Strawberries
(5/8 cup)
0.17
thiamin (MG)
0.02
58
folate (UG)
24
View More
0.91 | 0.91 | 2.59 Complete Comparison:
Strawberries vs. White Rice


Orange

image of orange

Similarity: > 90%

Orange contains nutrients similar to white rice, but in smaller amounts overall. Moreover, orange contains more dietary fiber, Vitamin C, Vitamin A and calcium than white rice.

For 100 grams of white rice and orange:


White Rice
(1/2 cup)
Orange
(1/2 cup)
0.17
thiamin (MG)
0.1
58
folate (UG)
17
View More
0.908 | 0.908 | 1.3 Complete Comparison:
Orange vs. White Rice


Blackberry

image of blackberry

Similarity: > 90%

Blackberry contains nutrients similar to white rice, but in smaller amounts overall. Moreover, blackberry contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and blackberry:


White Rice
(1/2 cup)
Blackberry
(3/4 cup)
0.17
thiamin (MG)
0.02
58
folate (UG)
25
View More
0.907 | 0.907 | 1.79 Complete Comparison:
Blackberry vs. White Rice



Other Nutritional Substitutes