White Rice vs. Almonds

Nutrition comparison of Cooked White Rice and Almonds


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

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

  • Both white rice and almonds are high in calories.
  • Almond has more riboflavin and Vitamin B6.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
  • White rice has signficantly less saturated fat than almond.
Detailed nutritional comparison of white rice and almonds 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Almonds src

Calories and Carbs

calories

Both white rice and almonds are high in calories. Almond has 345% more calories than white rice - white rice has 130 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. White rice has a macronutrient ratio of 8:91:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Almonds
Protein 8% 14%
Carbohydrates 91% 14%
Fat 2% 73%
Alcohol ~ ~

carbohydrates

Almond has 25% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has 40 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

White rice has less sugar than almond - almond has 4.4g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Almond is an excellent source of protein and it has 789% more protein than white rice - white rice has 2.4g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

White rice has signficantly less saturated fat than almond - white rice has 0.06g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and white rice are low in trans fat - almond has 0.02g of trans fat per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin A

Almonds and white rice contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has more Vitamin E than white rice - almond has 25.6mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

White Rice Almonds
Thiamin 0.167 MG 0.205 MG
Riboflavin 0.016 MG 1.138 MG
Niacin 1.835 MG 3.618 MG
Pantothenic acid 0.411 MG 0.471 MG
Vitamin B6 0.05 MG 0.137 MG
Folate 58 UG 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 88 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 149% more iron than white rice - white rice has 1.5mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Almond is an excellent source of potassium and it has 24 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and almond has 733mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white rice and almonds contain small amounts of alpha linoleic acid (ALA).

White Rice Almonds
alpha linoleic acid 0.01 G 0.003 G
Total 0.01 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than white rice per 100 grams.

White Rice Almonds
linoleic acid 0.046 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.046 G 12.326 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 Almonds (Nuts, almonds) .

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FAQ

Does white rice or almonds contain more calories in 100 grams?
Both white rice and almonds are high in calories. Almond has 350% more calories than white rice - white rice has 130 calories in 100g and almond has 579 calories.

Does white rice or almonds have more carbohydrates?
By weight, almond has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and almond has 21.6g of carbohydrates.

Does white rice or almonds contain more calcium?
Almond is a rich source of calcium and it has 88 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and almond has 269mg of calcium.

Does white rice or almonds contain more iron?
Almond is an abundant source of iron and it has 150% more iron than white rice - white rice has 1.5mg of iron in 100 grams and almond has 3.7mg of iron.

Does white rice or almonds contain more potassium?
Almond is a rich source of potassium and it has 24 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and almond has 733mg of potassium.

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