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.
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.
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) .
Cooked White Rice g
()
|
Daily Values (%) |
Big Mac 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 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.