White Rice vs. Olive Oil
Nutrition comparison of Cooked White Rice and Olive 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
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and olive oil:
- Both white rice and olive oil are high in calories.
- Olive oil has signficantly less carbohydrates than white rice.
- Olive oil is an excellent source of Vitamin E.
- White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and olive oil are high in calories. Olive oil has 580% more calories than white rice - white rice has 130 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. White rice has a macronutrient ratio of 8:91:2 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Olive Oil | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than olive oil - white rice has 0.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Protein
protein
White rice has more protein than olive oil - white rice has 2.4g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and white rice has 100% less saturated fat than olive oil - white rice has 0.06g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than white rice - olive oil has 14.4mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than white rice - olive oil has 60.2ug 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 | Olive 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 olive oil contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
White rice has 166% more iron than olive oil - white rice has 1.5mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
White rice and olive oil contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.761 G |
| Total | 0.01 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than white rice per 100 grams.
| White Rice | Olive Oil | |
|---|---|---|
| linoleic acid | 0.046 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.046 G | 10.176 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 Olive Oil (Oil, olive, salad or cooking) .
Cooked White Rice g
()
|
Daily Values (%) |
Olive 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 olive oil contain more calories in 100 grams?Both white rice and olive oil are high in calories. Olive oil has 580% more calories than white rice - white rice has 130 calories in 100g and olive oil has 884 calories.
Does white rice or olive oil have more carbohydrates?
By weight, olive oil has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and olive oil has no carbs..