White Rice vs. Beets
Nutrition comparison of Cooked White Rice and Beets
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
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and beets:
- Beet has 67% less carbohydrates than white rice.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- White rice has more thiamin, niacin and pantothenic acid, however, beet contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and beet has 67% less calories than white rice - white rice has 130 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to beets for fat. White rice has a macronutrient ratio of 8:91:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Beets | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 91% | 83% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 67% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 833% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
White rice has less sugar than beet - beet has 6.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and beets contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both white rice and beets are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than white rice - beet has 4.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Beets and white rice contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Beets and white rice contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Beets and white rice contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and pantothenic acid, however, beet contains more riboflavin. Both white rice and beets contain significant amounts of Vitamin B6 and folate.
| White Rice | Beets | |
|---|---|---|
| Thiamin | 0.167 MG | 0.031 MG |
| Riboflavin | 0.016 MG | 0.04 MG |
| Niacin | 1.835 MG | 0.334 MG |
| Pantothenic acid | 0.411 MG | 0.155 MG |
| Vitamin B6 | 0.05 MG | 0.067 MG |
| Folate | 58 UG | 109 UG |
Minerals
calcium
Beet has 433% more calcium than white rice - white rice has 3mg of calcium per 100 grams and beet has 16mg of calcium.
iron
White rice has 86% more iron than beet - white rice has 1.5mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 10 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and beet has 325mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and beets contain small amounts of alpha linoleic acid (ALA).
| White Rice | Beets | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.005 G |
| Total | 0.01 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and beets contain significant amounts of linoleic acid.
| White Rice | Beets | |
|---|---|---|
| linoleic acid | 0.046 G | 0.055 G |
| Total | 0.046 G | 0.055 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 Beets (Beets, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?White rice is high in calories and beet has 70% less calories than white rice - white rice has 130 calories in 100g and beet has 43 calories.
Does white rice or beets have more carbohydrates?
By weight, beet has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and beet has 9.6g of carbohydrates.
Does white rice or beets contain more potassium?
Beet is a rich source of potassium and it has 10 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and beet has 325mg of potassium.