White Rice vs. White Chocolate
Nutrition comparison of Cooked White 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
white rice
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and white chocolate:
- Both white chocolate and white rice are high in calories.
- White chocolate is a great source of potassium.
- White chocolate is an excellent source of calcium.
- White rice has more thiamin, niacin and folate, however, white chocolate contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and white rice are high in calories. White chocolate has 315% more calories than white rice - white chocolate has 539 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. White rice has a macronutrient ratio of 8:91:2 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | White Chocolate | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 91% | 43% |
| Fat | 2% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and white rice has 52% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
White chocolate and white rice contain similar amounts of dietary fiber - white chocolate has 0.2g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White chocolate is high in sugar and white rice has less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White chocolate has 147% more protein than white rice - white chocolate has 5.9g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and white rice has 100% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
cholesterol
White rice has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and white rice contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than white rice - white chocolate has 9ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
White chocolate has more Vitamin E than white rice - white chocolate has 0.96mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
White chocolate has more Vitamin K than white rice - white chocolate has 9.1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate, however, white chocolate contains more riboflavin and Vitamin B12. Both white rice and white chocolate contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | White Chocolate | |
|---|---|---|
| Thiamin | 0.167 MG | 0.063 MG |
| Riboflavin | 0.016 MG | 0.282 MG |
| Niacin | 1.835 MG | 0.745 MG |
| Pantothenic acid | 0.411 MG | 0.608 MG |
| Vitamin B6 | 0.05 MG | 0.056 MG |
| Folate | 58 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 white rice - white chocolate has 199mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 521% more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
White chocolate is a great source of potassium and it has 886% more potassium than white rice - white chocolate has 286mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.103 G |
| Total | 0.01 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than white rice per 100 grams.
| White Rice | White Chocolate | |
|---|---|---|
| linoleic acid | 0.046 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and White Chocolate (Candies, white chocolate) .
Cooked White 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 white rice contain more calories in 100 grams?Both white chocolate and white rice are high in calories. White chocolate has 320% more calories than white rice - white chocolate has 539 calories in 100g and white rice has 130 calories.
Does white chocolate or white rice have more carbohydrates?
By weight, white chocolate is high in carbohydrates and white rice has 50% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does white chocolate or white rice contain more calcium?
White chocolate is a rich source of calcium and it has 65 times more calcium than white rice - white chocolate has 199mg of calcium in 100 grams and white rice has 3mg of calcium.