White Rice vs. Coconut
Nutrition comparison of Cooked White Rice and Coconut
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and coconut:
- Both white rice and coconut are high in calories.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- White rice has more thiamin, niacin and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and coconut are high in calories. Coconut has 172% more calories than white rice - white rice has 130 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. White rice has a macronutrient ratio of 8:91:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Coconut | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 91% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 47% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 29 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
White rice has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and coconut contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and white rice has 100% less saturated fat than coconut - white rice has 0.06g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than white rice - coconut has 3.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Coconut and white rice contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Coconut and white rice contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate. Both white rice and coconut contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Rice | Coconut | |
|---|---|---|
| Thiamin | 0.167 MG | 0.066 MG |
| Riboflavin | 0.016 MG | 0.02 MG |
| Niacin | 1.835 MG | 0.54 MG |
| Pantothenic acid | 0.411 MG | 0.3 MG |
| Vitamin B6 | 0.05 MG | 0.054 MG |
| Folate | 58 UG | 26 UG |
Minerals
calcium
Coconut has 367% more calcium than white rice - white rice has 3mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 63% more iron than white rice - white rice has 1.5mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than white rice per 100 grams.
| White Rice | Coconut | |
|---|---|---|
| linoleic acid | 0.046 G | 0.366 G |
| Total | 0.046 G | 0.366 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 (Nuts, coconut meat, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Coconut 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 contain more calories in 100 grams?Both white rice and coconut are high in calories. Coconut has 170% more calories than white rice - white rice has 130 calories in 100g and coconut has 354 calories.
Does white rice or coconut have more carbohydrates?
By weight, coconut has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does white rice or coconut contain more potassium?
Coconut is a rich source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and coconut has 356mg of potassium.