White Rice vs. Kimchi
Nutrition comparison of Cooked White Rice and Kimchi
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
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and kimchi:
- Kimchi has signficantly less carbohydrates than white rice.
- Kimchi has signficantly more calcium than white rice.
- Kimchi is a great source of iron.
- White rice has more thiamin and pantothenic acid, however, kimchi contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and kimchi has 88% less calories than white rice - white rice has 130 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to kimchi per calorie. White rice has a macronutrient ratio of 8:91:2 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Kimchi | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 91% | 51% |
| Fat | 2% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Kimchi has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
dietary fiber
Kimchi has 433% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
White rice has less sugar than kimchi - kimchi has 1.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and kimchi contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both white rice and kimchi are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin A
Kimchi and white rice contain similar amounts of Vitamin A - kimchi has 5ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Kimchi and white rice contain similar amounts of Vitamin E - kimchi has 0.11mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Kimchi has more Vitamin K than white rice - kimchi has 43.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and pantothenic acid, however, kimchi contains more riboflavin and Vitamin B6. Both white rice and kimchi contain significant amounts of niacin and folate.
| White Rice | Kimchi | |
|---|---|---|
| Thiamin | 0.167 MG | 0.01 MG |
| Riboflavin | 0.016 MG | 0.21 MG |
| Niacin | 1.835 MG | 1.1 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | 0.213 MG |
| Folate | 58 UG | 52 UG |
Minerals
calcium
Kimchi has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 68% more iron than white rice - white rice has 1.5mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Kimchi has 421% more potassium than white rice - white rice has 29mg of potassium per 100 grams and kimchi has 151mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.137 G |
| Total | 0.01 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kimchi has more linoleic acid than white rice per 100 grams.
| White Rice | Kimchi | |
|---|---|---|
| linoleic acid | 0.046 G | 0.104 G |
| Total | 0.046 G | 0.104 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 Kimchi (Cabbage, kimchi) .
Cooked White Rice g
()
|
Daily Values (%) |
Kimchi 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 kimchi contain more calories in 100 grams?White rice is high in calories and kimchi has 90% less calories than white rice - white rice has 130 calories in 100g and kimchi has 15 calories.
Does white rice or kimchi have more carbohydrates?
By weight, kimchi has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and kimchi has 2.4g of carbohydrates.