Green Tea vs. White Rice
Nutrition comparison of Green Tea and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green tea
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green tea and white rice:
- Green tea has signficantly less carbohydrates than white rice.
- White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, green tea contains more riboflavin.
- White rice has signficantly more iron than green tea.
USDA sources for nutritional information: Green Tea (Beverages, tea, green, brewed, regular) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and green tea has 99% less calories than white rice - white rice has 130 calories per 100 grams and green tea has 1 calories.
For macronutrient ratios, green tea is much heavier in protein, much lighter in carbs and similar to white rice for fat. Green tea has a macronutrient ratio of 100:0:0 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Tea | White Rice | |
|---|---|---|
| Protein | 100% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Green tea has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and green tea does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than green tea - white rice has 0.3g of dietary fiber per 100 grams and green tea does not contain significant amounts.
Protein
protein
White rice has 982% more protein than green tea - white rice has 2.4g of protein per 100 grams and green tea has 0.22g of protein.
Fat
saturated fat
Both white rice and green tea are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and green tea does not contain significant amounts.
Vitamins
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, green tea contains more riboflavin.
| Green Tea | White Rice | |
|---|---|---|
| Thiamin | 0.007 MG | 0.167 MG |
| Riboflavin | 0.058 MG | 0.016 MG |
| Niacin | 0.03 MG | 1.835 MG |
| Pantothenic acid | ~ | 0.411 MG |
| Vitamin B6 | 0.005 MG | 0.05 MG |
| Folate | ~ | 58 UG |
Minerals
calcium
White rice has more calcium than green tea - white rice has 3mg of calcium per 100 grams and green tea does not contain significant amounts.
iron
White rice has signficantly more iron than green tea - white rice has 1.5mg of iron per 100 grams and green tea has 0.02mg of iron.
potassium
White rice and green tea contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and green tea has 8mg of potassium.
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: Green Tea (Beverages, tea, green, brewed, regular) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Green Tea g
()
|
Daily Values (%) |
Cooked White Rice 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 green tea contain more calories in 100 grams?White rice is high in calories and green tea has 100% less calories than white rice - white rice has 130 calories in 100g and green tea has 1 calories.
Is white rice or green tea better for protein?
White rice has 980% more protein than green tea - white rice has 2.4g of protein per 100 grams and green tea has 0.22g of protein.
Does white rice or green tea have more carbohydrates?
By weight, green tea has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and green tea has no carbs..