White Rice vs. Kiwi
Nutrition comparison of Cooked White Rice and Kiwi
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
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and kiwi:
- Kiwi has signficantly more calcium than white rice.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- White rice has more thiamin, niacin and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and kiwi has 53% less calories than white rice - kiwi has 61 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in carbs, lighter in fat and similar to kiwi for protein. White rice has a macronutrient ratio of 8:91:2 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Kiwi | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 91% | 87% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 49% less carbohydrates than white rice - kiwi has 14.7g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 900% more dietary fiber than white rice - kiwi has 3g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Kiwi and white rice contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both kiwi and white rice are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than white rice - kiwi has 92.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Kiwi and white rice contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than white rice - kiwi has 1.5mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than white rice - kiwi has 40.3ug 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. Both white rice and kiwi contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Rice | Kiwi | |
|---|---|---|
| Thiamin | 0.167 MG | 0.027 MG |
| Riboflavin | 0.016 MG | 0.025 MG |
| Niacin | 1.835 MG | 0.341 MG |
| Pantothenic acid | 0.411 MG | 0.183 MG |
| Vitamin B6 | 0.05 MG | 0.063 MG |
| Folate | 58 UG | 25 UG |
Minerals
calcium
Kiwi has signficantly more calcium than white rice - kiwi has 34mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 381% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 976% more potassium than white rice - kiwi has 312mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.042 G |
| Total | 0.01 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than white rice per 100 grams.
| White Rice | Kiwi | |
|---|---|---|
| linoleic acid | 0.046 G | 0.246 G |
| Total | 0.046 G | 0.246 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 Kiwi (Kiwifruit, green, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Kiwi 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 kiwi or white rice contain more calories in 100 grams?White rice is high in calories and kiwi has 50% less calories than white rice - kiwi has 61 calories in 100g and white rice has 130 calories.
Does kiwi or white rice have more carbohydrates?
By weight, kiwi has 50% fewer carbohydrates than white rice - kiwi has 14.7g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does kiwi or white rice contain more potassium?
Kiwi is a rich source of potassium and it has 980% more potassium than white rice - kiwi has 312mg of potassium in 100 grams and white rice has 29mg of potassium.