White Rice vs. Baby Carrots
Nutrition comparison of Cooked White Rice and Baby Carrots
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
baby carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and baby carrots:
- Baby carrot has 71% less carbohydrates than white rice.
- Baby carrot has signficantly more calcium than white rice.
- Baby carrot is a great source of dietary fiber and potassium.
- Baby carrot is an excellent source of Vitamin A.
- White rice has more thiamin, niacin and folate, however, baby carrot contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Baby Carrots (Carrots, baby, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and baby carrot has 73% less calories than white rice - baby carrot has 35 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is similar to baby carrots for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for baby carrots, 8:92:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Baby Carrots | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 91% | 92% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Baby carrot has 71% less carbohydrates than white rice - baby carrot has 8.2g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Baby carrot is a great source of dietary fiber and it has 867% more dietary fiber than white rice - baby carrot has 2.9g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than baby carrot - baby carrot has 4.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 272% more protein than baby carrot - baby carrot has 0.64g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both baby carrots and white rice are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Baby carrot has more Vitamin C than white rice - baby carrot has 2.6mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has more Vitamin A than white rice - baby carrot has 690ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin K
Baby carrot has more Vitamin K than white rice - baby carrot has 9.4ug 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, baby carrot contains more riboflavin. Both white rice and baby carrots contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Baby Carrots | |
|---|---|---|
| Thiamin | 0.167 MG | 0.03 MG |
| Riboflavin | 0.016 MG | 0.036 MG |
| Niacin | 1.835 MG | 0.556 MG |
| Pantothenic acid | 0.411 MG | 0.401 MG |
| Vitamin B6 | 0.05 MG | 0.105 MG |
| Folate | 58 UG | 27 UG |
Minerals
calcium
Baby carrot has signficantly more calcium than white rice - baby carrot has 32mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 67% more iron than baby carrot - baby carrot has 0.89mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Baby carrot is a great source of potassium and it has 717% more potassium than white rice - baby carrot has 237mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and baby carrots contain small amounts of alpha linoleic acid (ALA).
| White Rice | Baby Carrots | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.008 G |
| Total | 0.01 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and baby carrots contain significant amounts of linoleic acid.
| White Rice | Baby Carrots | |
|---|---|---|
| linoleic acid | 0.046 G | 0.057 G |
| Total | 0.046 G | 0.057 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 Baby Carrots (Carrots, baby, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Baby Carrots 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 baby carrots or white rice contain more calories in 100 grams?White rice is high in calories and baby carrot has 70% less calories than white rice - baby carrot has 35 calories in 100g and white rice has 130 calories.
Does baby carrots or white rice have more carbohydrates?
By weight, baby carrot has 70% fewer carbohydrates than white rice - baby carrot has 8.2g of carbs for 100g and white rice has 28.6g of carbohydrates.