White Rice vs. Orange Juice
Nutrition comparison of Cooked White Rice and Orange Juice
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
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and orange juice:
- Orange juice has 64% less carbohydrates than white rice.
- Orange juice has more riboflavin, however, white rice contains more niacin.
- Orange juice has signficantly more potassium than white rice.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and orange juice has 65% less calories than white rice - white rice has 130 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, white rice is similar to orange juice for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Orange Juice | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 91% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 64% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
White rice and orange juice contain similar amounts of dietary fiber - white rice has 0.3g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
White rice has less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 240% more protein than orange juice - white rice has 2.4g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both white rice and orange juice are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than white rice - orange juice has 50mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than white rice - orange juice has 10ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Orange juice and white rice contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Orange juice and white rice contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Orange juice has more riboflavin, however, white rice contains more niacin. Both white rice and orange juice contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| White Rice | Orange Juice | |
|---|---|---|
| Thiamin | 0.167 MG | 0.09 MG |
| Riboflavin | 0.016 MG | 0.03 MG |
| Niacin | 1.835 MG | 0.4 MG |
| Pantothenic acid | 0.411 MG | 0.19 MG |
| Vitamin B6 | 0.05 MG | 0.04 MG |
| Folate | 58 UG | 30 UG |
Minerals
calcium
Orange juice has 267% more calcium than white rice - white rice has 3mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
White rice has 645% more iron than orange juice - white rice has 1.5mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has signficantly more potassium than white rice - white rice has 29mg of potassium per 100 grams and orange juice has 200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and orange juice contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.011 G |
| Total | 0.01 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and orange juice contain small amounts of linoleic acid.
| White Rice | Orange Juice | |
|---|---|---|
| linoleic acid | 0.046 G | 0.029 G |
| Total | 0.046 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked White Rice g
()
|
Daily Values (%) |
Orange Juice 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 orange juice contain more calories in 100 grams?White rice is high in calories and orange juice has 70% less calories than white rice - white rice has 130 calories in 100g and orange juice has 45 calories.
Does white rice or orange juice have more carbohydrates?
By weight, orange juice has 60% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and orange juice has 10.4g of carbohydrates.