White Rice vs. Grapes
Nutrition comparison of Cooked White Rice and Grapes
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
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and grapes:
- Grape has signficantly more potassium than white rice.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, grape contains more riboflavin.
- White rice has signficantly less sugar than grape.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and grape has 47% less calories than white rice - white rice has 130 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to grapes for fat. White rice has a macronutrient ratio of 8:91:2 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Grapes | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 91% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Grape has 37% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has 200% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
White rice has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 231% more protein than grape - white rice has 2.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both white rice and grapes are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has more Vitamin C than white rice - grape has 3.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Grapes and white rice contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Grapes and white rice contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Grape has more Vitamin K than white rice - grape has 14.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, grape contains more riboflavin. Both white rice and grapes contain significant amounts of Vitamin B6.
| White Rice | Grapes | |
|---|---|---|
| Thiamin | 0.167 MG | 0.069 MG |
| Riboflavin | 0.016 MG | 0.07 MG |
| Niacin | 1.835 MG | 0.188 MG |
| Pantothenic acid | 0.411 MG | 0.05 MG |
| Vitamin B6 | 0.05 MG | 0.086 MG |
| Folate | 58 UG | 2 UG |
Minerals
calcium
White rice and grapes contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and grape has 10mg of calcium.
iron
White rice has 314% more iron than grape - white rice has 1.5mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has signficantly more potassium than white rice - white rice has 29mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and grapes contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.011 G |
| Total | 0.01 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and grapes contain small amounts of linoleic acid.
| White Rice | Grapes | |
|---|---|---|
| linoleic acid | 0.046 G | 0.037 G |
| Total | 0.046 G | 0.037 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Grapes 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 grapes contain more calories in 100 grams?White rice is high in calories and grape has 50% less calories than white rice - white rice has 130 calories in 100g and grape has 69 calories.
Does white rice or grapes have more carbohydrates?
By weight, grape has 40% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and grape has 18.1g of carbohydrates.