White Rice vs. Chestnut
Nutrition comparison of Cooked White Rice and Chestnut
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
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and chestnut:
- Both white rice and chestnut are high in calories.
- Chestnut has more riboflavin and Vitamin B6.
- Chestnut is an excellent source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and chestnut are high in calories. Chestnut has 88% more calories than white rice - white rice has 130 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, white rice is heavier in carbs, lighter in fat and similar to chestnut for protein. White rice has a macronutrient ratio of 8:91:2 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Chestnut | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 91% | 87% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and white rice has 46% less carbohydrates than chestnut - white rice has 28.6g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Chestnut is an excellent source of dietary fiber and it has 16 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
White rice has less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and chestnut contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Both white rice and chestnut are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has more Vitamin C than white rice - chestnut has 26mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Chestnut and white rice contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Chestnut has more Vitamin E than white rice - chestnut has 0.5mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Chestnut has more Vitamin K than white rice - chestnut has 7.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Chestnut has more riboflavin and Vitamin B6. Both white rice and chestnut contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| White Rice | Chestnut | |
|---|---|---|
| Thiamin | 0.167 MG | 0.243 MG |
| Riboflavin | 0.016 MG | 0.175 MG |
| Niacin | 1.835 MG | 1.342 MG |
| Pantothenic acid | 0.411 MG | 0.554 MG |
| Vitamin B6 | 0.05 MG | 0.497 MG |
| Folate | 58 UG | 70 UG |
Minerals
calcium
Chestnut has 867% more calcium than white rice - white rice has 3mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
White rice has 64% more iron than chestnut - white rice has 1.5mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Chestnut is an excellent source of potassium and it has 19 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and chestnut has 592mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chestnut has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.093 G |
| Total | 0.01 G | 0.093 G |
omega 6s
Comparing omega-6 fatty acids, chestnut has more linoleic acid than white rice per 100 grams.
| White Rice | Chestnut | |
|---|---|---|
| linoleic acid | 0.046 G | 0.776 G |
| Total | 0.046 G | 0.776 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 Chestnut (Nuts, chestnuts, european, roasted) .
Cooked White Rice g
()
|
Daily Values (%) |
Chestnut 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 chestnut contain more calories in 100 grams?Both white rice and chestnut are high in calories. Chestnut has 90% more calories than white rice - white rice has 130 calories in 100g and chestnut has 245 calories.
Does white rice or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and white rice has 50% fewer carbohydrates than chestnut - white rice has 28.6g of carbs for 100g and chestnut has 53g of carbohydrates.
Does white rice or chestnut contain more potassium?
Chestnut is a rich source of potassium and it has 19 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and chestnut has 592mg of potassium.