White Rice vs. Carrots
Nutrition comparison of Cooked White Rice and 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
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and carrots:
- Carrot has 66% less carbohydrates than white rice.
- Carrot has signficantly more calcium than white rice.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- White rice has more thiamin and folate, however, carrot contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and carrot has 68% less calories than white rice - white rice has 130 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, white rice is heavier in carbs and similar to carrots for protein and fat. White rice has a macronutrient ratio of 8:91:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Carrots | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 91% | 87% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 66% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Carrot is a great source of dietary fiber and it has 833% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
White rice has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and carrots contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both white rice and carrots are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has more Vitamin C than white rice - carrot has 5.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than white rice - carrot has 835ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Carrot has more Vitamin E than white rice - carrot has 0.66mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Carrot has more Vitamin K than white rice - carrot has 13.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, carrot contains more riboflavin and Vitamin B6. Both white rice and carrots contain significant amounts of niacin and pantothenic acid.
| White Rice | Carrots | |
|---|---|---|
| Thiamin | 0.167 MG | 0.066 MG |
| Riboflavin | 0.016 MG | 0.058 MG |
| Niacin | 1.835 MG | 0.983 MG |
| Pantothenic acid | 0.411 MG | 0.273 MG |
| Vitamin B6 | 0.05 MG | 0.138 MG |
| Folate | 58 UG | 19 UG |
Minerals
calcium
Carrot has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
White rice has 397% more iron than carrot - white rice has 1.5mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 10 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and carrot has 320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and carrots contain small amounts of alpha linoleic acid (ALA).
| White Rice | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.002 G |
| Total | 0.01 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than white rice per 100 grams.
| White Rice | Carrots | |
|---|---|---|
| linoleic acid | 0.046 G | 0.1 G |
| Total | 0.046 G | 0.1 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 Carrots (Carrots, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
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 white rice or carrots contain more calories in 100 grams?White rice is high in calories and carrot has 70% less calories than white rice - white rice has 130 calories in 100g and carrot has 41 calories.
Does white rice or carrots have more carbohydrates?
By weight, carrot has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does white rice or carrots contain more potassium?
Carrot is a rich source of potassium and it has 10 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and carrot has 320mg of potassium.