White Rice vs. Fish Sauce
Nutrition comparison of Cooked White Rice and Fish Sauce
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
fish sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and fish sauce:
- Fish sauce has signficantly less carbohydrates than white rice.
- Fish sauce is a great source of calcium and potassium.
- White rice has more thiamin and pantothenic acid, however, fish sauce contains more riboflavin, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Fish Sauce (Sauce, fish, ready-to-serve) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and fish sauce has 73% less calories than white rice - white rice has 130 calories per 100 grams and fish sauce has 35 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and similar to fish sauce for fat. White rice has a macronutrient ratio of 8:91:2 and for fish sauce, 56:44:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Fish Sauce | |
|---|---|---|
| Protein | 8% | 56% |
| Carbohydrates | 91% | 44% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Fish sauce has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and fish sauce has 3.6g of carbohydrates.
dietary fiber
White rice has more dietary fiber than fish sauce - white rice has 0.3g of dietary fiber per 100 grams and fish sauce does not contain significant amounts.
sugar
White rice has less sugar than fish sauce - fish sauce has 3.6g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Fish sauce has 113% more protein than white rice - white rice has 2.4g of protein per 100 grams and fish sauce has 5.1g of protein.
Fat
saturated fat
Both white rice and fish sauce are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and fish sauce has 0g of saturated fat.
Vitamins
Vitamin C
Fish sauce and white rice contain similar amounts of Vitamin C - fish sauce has 0.5mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Fish sauce and white rice contain similar amounts of Vitamin A - fish sauce has 4ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and pantothenic acid, however, fish sauce contains more riboflavin, Vitamin B6 and Vitamin B12. Both white rice and fish sauce contain significant amounts of niacin and folate.
| White Rice | Fish Sauce | |
|---|---|---|
| Thiamin | 0.167 MG | 0.012 MG |
| Riboflavin | 0.016 MG | 0.057 MG |
| Niacin | 1.835 MG | 2.313 MG |
| Pantothenic acid | 0.411 MG | 0.118 MG |
| Vitamin B6 | 0.05 MG | 0.396 MG |
| Folate | 58 UG | 51 UG |
| Vitamin B12 | ~ | 0.48 UG |
Minerals
calcium
Fish sauce is a great source of calcium and it has 13 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and fish sauce has 43mg of calcium.
iron
White rice has 91% more iron than fish sauce - white rice has 1.5mg of iron per 100 grams and fish sauce has 0.78mg of iron.
potassium
Fish sauce is a great source of potassium and it has 893% more potassium than white rice - white rice has 29mg of potassium per 100 grams and fish sauce has 288mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids,
| White Rice | Fish Sauce | |
|---|---|---|
| alpha linoleic acid | 0.01 G | ~ |
| DHA | ~ | 0.002 G |
| EPA | ~ | 0.001 G |
| Total | 0.01 G | 0.003 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 Fish Sauce (Sauce, fish, ready-to-serve) .
Cooked White Rice g
()
|
Daily Values (%) |
Fish Sauce 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 fish sauce contain more calories in 100 grams?White rice is high in calories and fish sauce has 70% less calories than white rice - white rice has 130 calories in 100g and fish sauce has 35 calories.
Is white rice or fish sauce better for protein?
Fish sauce has 110% more protein than white rice - white rice has 2.4g of protein per 100 grams and fish sauce has 5.1g of protein.
Does white rice or fish sauce have more carbohydrates?
By weight, fish sauce has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and fish sauce has 3.6g of carbohydrates.