Brown Rice vs. White Chocolate
Nutrition comparison of Cooked Brown Rice and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and white chocolate:
- Both white chocolate and brown rice are high in calories.
- Brown rice has more thiamin, niacin and Vitamin B6, however, white chocolate contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than white chocolate.
- White chocolate is a great source of potassium.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and brown rice are high in calories. White chocolate has 338% more calories than brown rice - white chocolate has 539 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is heavier in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | White Chocolate | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 84% | 43% |
| Fat | 7% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and brown rice has 57% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
White chocolate is high in sugar and brown rice has 100% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
White chocolate has 114% more protein than brown rice - white chocolate has 5.9g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and brown rice has 99% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
cholesterol
Brown rice has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and brown rice contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than brown rice - white chocolate has 9ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
White chocolate and brown rice contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
White chocolate and brown rice contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6, however, white chocolate contains more riboflavin and Vitamin B12. Both brown rice and white chocolate contain significant amounts of pantothenic acid and folate.
| Brown Rice | White Chocolate | |
|---|---|---|
| Thiamin | 0.178 MG | 0.063 MG |
| Riboflavin | 0.069 MG | 0.282 MG |
| Niacin | 2.561 MG | 0.745 MG |
| Pantothenic acid | 0.38 MG | 0.608 MG |
| Vitamin B6 | 0.123 MG | 0.056 MG |
| Folate | 9 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 65 times more calcium than brown rice - white chocolate has 199mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
White chocolate and brown rice contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
White chocolate is a great source of potassium and it has 233% more potassium than brown rice - white chocolate has 286mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.103 G |
| Total | 0.011 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than brown rice per 100 grams.
| Brown Rice | White Chocolate | |
|---|---|---|
| other omega 6 | 0.004 G | 0.004 G |
| linoleic acid | 0.355 G | 0.91 G |
| Total | 0.359 G | 0.914 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and White Chocolate (Candies, white chocolate) .
Cooked Brown Rice g
()
|
Daily Values (%) |
White Chocolate 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 chocolate or brown rice contain more calories in 100 grams?Both white chocolate and brown rice are high in calories. White chocolate has 340% more calories than brown rice - white chocolate has 539 calories in 100g and brown rice has 123 calories.
Does white chocolate or brown rice have more carbohydrates?
By weight, white chocolate is high in carbohydrates and brown rice has 60% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does white chocolate or brown rice contain more calcium?
White chocolate is a rich source of calcium and it has 65 times more calcium than brown rice - white chocolate has 199mg of calcium in 100 grams and brown rice has 3mg of calcium.