White Rice vs. Coconut Oil
Nutrition comparison of Cooked White Rice and Coconut Oil
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
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and coconut oil:
- Both white rice and coconut oil are high in calories.
- Coconut oil has signficantly less carbohydrates than white rice.
- White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White rice has signficantly more iron than coconut oil.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and coconut oil are high in calories. Coconut oil has 586% more calories than white rice - white rice has 130 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut oil per calorie. White rice has a macronutrient ratio of 8:91:2 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Coconut Oil | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than coconut oil - white rice has 0.3g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
White rice has more protein than coconut oil - white rice has 2.4g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and white rice has 100% less saturated fat than coconut oil - white rice has 0.06g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and white rice are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin E
Coconut oil and white rice contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Coconut oil and white rice contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Rice | Coconut Oil | |
|---|---|---|
| Thiamin | 0.167 MG | ~ |
| Riboflavin | 0.016 MG | ~ |
| Niacin | 1.835 MG | ~ |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | ~ |
| Folate | 58 UG | ~ |
Minerals
calcium
White rice and coconut oil contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
White rice has signficantly more iron than coconut oil - white rice has 1.5mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
White rice has more potassium than coconut oil - white rice has 29mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and coconut oil contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.019 G |
| Total | 0.01 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than white rice per 100 grams.
| White Rice | Coconut Oil | |
|---|---|---|
| linoleic acid | 0.046 G | 1.683 G |
| other omega 6 | ~ | 0.076 G |
| Total | 0.046 G | 1.759 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 Coconut Oil (Oil, coconut) .
Cooked White Rice g
()
|
Daily Values (%) |
Coconut Oil 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 coconut oil contain more calories in 100 grams?Both white rice and coconut oil are high in calories. Coconut oil has 590% more calories than white rice - white rice has 130 calories in 100g and coconut oil has 892 calories.
Does white rice or coconut oil have more carbohydrates?
By weight, coconut oil has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and coconut oil has no carbs..