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
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and almond extract:
White rice is high in calories and almond extract has 57% less calories than white rice - white rice has 130 calories per 100 grams and almond extract has 56 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to almond extract for fat. White rice has a macronutrient ratio of 8:91:2 and for almond extract, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Almond Extract | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 91% | 100% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
Almond extract has 50% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and almond extract has 14.4g of carbohydrates.
White rice has more dietary fiber than almond extract - white rice has 0.3g of dietary fiber per 100 grams and almond extract does not contain significant amounts.
White rice has signficantly less sugar than almond extract - almond extract has 14.4g of sugar per 100 grams and white rice does not contain significant amounts.
White rice has 78 times more protein than almond extract - white rice has 2.4g of protein per 100 grams and almond extract has 0.03g of protein.
Both white rice and almond extract are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and almond extract does not contain significant amounts.
White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, almond extract contains more riboflavin.
| White Rice | Almond Extract | |
|---|---|---|
| Thiamin | 0.167 MG | 0.003 MG |
| Riboflavin | 0.016 MG | 0.029 MG |
| Niacin | 1.835 MG | 0.129 MG |
| Pantothenic acid | 0.411 MG | 0.011 MG |
| Vitamin B6 | 0.05 MG | 0.008 MG |
| Folate | 58 UG | ~ |
White rice and almond extract contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and almond extract has 3mg of calcium.
White rice has signficantly more iron than almond extract - white rice has 1.5mg of iron per 100 grams and almond extract has 0.05mg of iron.
White rice has more potassium than almond extract - white rice has 29mg of potassium per 100 grams and almond extract does not contain significant amounts.
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 Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Cooked White Rice g
()
|
Daily Values (%) |
Almond Extract 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 | |||