White Rice vs. Eggplant
Nutrition comparison of Cooked White Rice and Eggplant
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
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and eggplant:
- Eggplant has signficantly less carbohydrates than white rice.
- Eggplant is a great source of dietary fiber and potassium.
- White rice has more thiamin, niacin and folate, however, eggplant contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and eggplant has 81% less calories than white rice - white rice has 130 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to eggplant for fat. White rice has a macronutrient ratio of 8:91:2 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Eggplant | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 91% | 82% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
dietary fiber
Eggplant is a great source of dietary fiber and it has 900% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
White rice has less sugar than eggplant - eggplant has 3.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and eggplant contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both white rice and eggplant are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Eggplant has more Vitamin C than white rice - eggplant has 2.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Eggplant and white rice contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Eggplant and white rice contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Eggplant and white rice contain similar amounts of Vitamin K - eggplant has 3.5ug 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, eggplant contains more riboflavin. Both white rice and eggplant contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Eggplant | |
|---|---|---|
| Thiamin | 0.167 MG | 0.039 MG |
| Riboflavin | 0.016 MG | 0.037 MG |
| Niacin | 1.835 MG | 0.649 MG |
| Pantothenic acid | 0.411 MG | 0.281 MG |
| Vitamin B6 | 0.05 MG | 0.084 MG |
| Folate | 58 UG | 22 UG |
Minerals
calcium
White rice and eggplant contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
White rice has 548% more iron than eggplant - white rice has 1.5mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Eggplant is a great source of potassium and it has 690% more potassium than white rice - white rice has 29mg of potassium per 100 grams and eggplant has 229mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and eggplant contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.013 G |
| Total | 0.01 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and eggplant contain significant amounts of linoleic acid.
| White Rice | Eggplant | |
|---|---|---|
| linoleic acid | 0.046 G | 0.063 G |
| Total | 0.046 G | 0.063 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 Eggplant (Eggplant, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Eggplant 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 eggplant contain more calories in 100 grams?White rice is high in calories and eggplant has 80% less calories than white rice - white rice has 130 calories in 100g and eggplant has 25 calories.
Does white rice or eggplant have more carbohydrates?
By weight, eggplant has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and eggplant has 5.9g of carbohydrates.