White Rice vs. Big Mac

Nutrition comparison of Cooked White Rice and Big Mac


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

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

  • Both white rice and big mac are high in calories.
  • Big mac has more riboflavin and Vitamin B12, however, white rice contains more pantothenic acid and Vitamin B6.
  • Big mac has signficantly more potassium than white rice.
  • Big mac is a great source of protein.
  • Big mac is an excellent source of calcium.
  • White rice has signficantly less saturated fat than big mac.
Detailed nutritional comparison of white rice and big mac 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 Big Mac (McDONALD'S, BIG MAC) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Big Mac src

Calories and Carbs

calories

Both white rice and big mac are high in calories. Big mac has 98% more calories than white rice - white rice has 130 calories per 100 grams and big mac has 257 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to big mac per calorie. White rice has a macronutrient ratio of 8:91:2 and for big mac, 18:31:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Big Mac
Protein 8% 18%
Carbohydrates 91% 31%
Fat 2% 51%
Alcohol ~ ~

carbohydrates

Big mac has 30% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.

dietary fiber

Big mac has 433% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.

sugar

White rice has less sugar than big mac - big mac has 4g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Big mac is a great source of protein and it has 397% more protein than white rice - white rice has 2.4g of protein per 100 grams and big mac has 11.8g of protein.

Fat

saturated fat

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

cholesterol

White rice has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin C

Big mac and white rice contain similar amounts of Vitamin C - big mac has 0.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Big mac has more Vitamin A than white rice - big mac has 56.5ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

The B Vitamins

Big mac has more riboflavin and Vitamin B12, however, white rice contains more pantothenic acid and Vitamin B6. Both white rice and big mac contain significant amounts of thiamin, niacin and folate.

White Rice Big Mac
Thiamin 0.167 MG 0.176 MG
Riboflavin 0.016 MG 0.209 MG
Niacin 1.835 MG 3.384 MG
Pantothenic acid 0.411 MG ~
Vitamin B6 0.05 MG ~
Folate 58 UG 46 UG
Vitamin B12 ~ 0.88 UG

Minerals

calcium

Big mac is an excellent source of calcium and it has 37 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and big mac has 116mg of calcium.

iron

Big mac has 34% more iron than white rice - white rice has 1.5mg of iron per 100 grams and big mac has 2mg of iron.

potassium

Big mac has signficantly more potassium than white rice - white rice has 29mg of potassium per 100 grams and big mac has 181mg of potassium.




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 Big Mac (McDONALD'S, BIG MAC) .

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FAQ

Does white rice or big mac contain more calories in 100 grams?
Both white rice and big mac are high in calories. Big mac has 100% more calories than white rice - white rice has 130 calories in 100g and big mac has 257 calories.

Does white rice or big mac have more carbohydrates?
By weight, big mac has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and big mac has 20.1g of carbohydrates.

Does white rice or big mac contain more calcium?
Big mac is a rich source of calcium and it has 37 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and big mac has 116mg of calcium.

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