White Rice vs. Nectarine
Nutrition comparison of Cooked White Rice and Nectarine
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
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and nectarine:
- Nectarine has 63% less carbohydrates than white rice.
- Nectarine is a great source of potassium.
- White rice has more thiamin and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and nectarine has 66% less calories than white rice - white rice has 130 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, white rice is heavier in carbs, lighter in fat and similar to nectarine for protein. White rice has a macronutrient ratio of 8:91:2 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Nectarine | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 91% | 85% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 63% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
dietary fiber
Nectarine has 467% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
White rice has less sugar than nectarine - nectarine has 7.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and nectarine contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both white rice and nectarine are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Nectarine has more Vitamin C than white rice - nectarine has 5.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Nectarine has more Vitamin A than white rice - nectarine has 17ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Nectarine has more Vitamin E than white rice - nectarine has 0.77mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Nectarine and white rice contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate. Both white rice and nectarine contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| White Rice | Nectarine | |
|---|---|---|
| Thiamin | 0.167 MG | 0.034 MG |
| Riboflavin | 0.016 MG | 0.027 MG |
| Niacin | 1.835 MG | 1.125 MG |
| Pantothenic acid | 0.411 MG | 0.185 MG |
| Vitamin B6 | 0.05 MG | 0.025 MG |
| Folate | 58 UG | 5 UG |
Minerals
calcium
White rice and nectarine contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
White rice has 432% more iron than nectarine - white rice has 1.5mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Nectarine is a great source of potassium and it has 593% more potassium than white rice - white rice has 29mg of potassium per 100 grams and nectarine has 201mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and nectarine contain small amounts of alpha linoleic acid (ALA).
| White Rice | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.002 G |
| Total | 0.01 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than white rice per 100 grams.
| White Rice | Nectarine | |
|---|---|---|
| linoleic acid | 0.046 G | 0.111 G |
| Total | 0.046 G | 0.111 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 Nectarine (Nectarines, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Nectarine 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 nectarine contain more calories in 100 grams?White rice is high in calories and nectarine has 70% less calories than white rice - white rice has 130 calories in 100g and nectarine has 44 calories.
Does white rice or nectarine have more carbohydrates?
By weight, nectarine has 60% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and nectarine has 10.6g of carbohydrates.