White Rice vs. Avocado
Nutrition comparison of Cooked White Rice and Avocado
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
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and avocado:
- Both white rice and avocado are high in calories.
- Avocado has 70% less carbohydrates than white rice.
- Avocado has signficantly more Vitamin C than white rice.
- Avocado is an excellent source of dietary fiber and potassium.
- White rice has 36.3 times less saturated fat than avocado.
- White rice has more thiamin, however, avocado contains more riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and avocado are high in calories. Avocado has 28% more calories than white rice - white rice has 130 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. White rice has a macronutrient ratio of 8:91:2 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Avocado | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 91% | 19% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 70% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 21 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and white rice contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and avocado contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
White rice has 36.3 times less saturated fat than avocado - white rice has 0.06g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than white rice - avocado has 8.8mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than white rice - avocado has 7ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than white rice - avocado has 2mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than white rice - avocado has 21ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, however, avocado contains more riboflavin, pantothenic acid and Vitamin B6. Both white rice and avocado contain significant amounts of niacin and folate.
| White Rice | Avocado | |
|---|---|---|
| Thiamin | 0.167 MG | 0.075 MG |
| Riboflavin | 0.016 MG | 0.143 MG |
| Niacin | 1.835 MG | 1.912 MG |
| Pantothenic acid | 0.411 MG | 1.463 MG |
| Vitamin B6 | 0.05 MG | 0.287 MG |
| Folate | 58 UG | 89 UG |
Minerals
calcium
Avocado has 333% more calcium than white rice - white rice has 3mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
White rice has 144% more iron than avocado - white rice has 1.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 16 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.125 G |
| Total | 0.01 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than white rice per 100 grams.
| White Rice | Avocado | |
|---|---|---|
| linoleic acid | 0.046 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.046 G | 1.689 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 Avocado (Avocados, raw, California) .
Cooked White Rice g
()
|
Daily Values (%) |
Avocado 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 avocado contain more calories in 100 grams?Both white rice and avocado are high in calories. Avocado has 30% more calories than white rice - white rice has 130 calories in 100g and avocado has 167 calories.
Does white rice or avocado have more carbohydrates?
By weight, avocado has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does white rice or avocado contain more potassium?
Avocado is a rich source of potassium and it has 16 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and avocado has 507mg of potassium.