White Rice vs. Raw Chicken
Nutrition comparison of Cooked White Rice and Raw Chicken
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
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and raw chicken:
- Both white rice and raw chicken are high in calories.
- Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white rice contains more folate.
- Raw chicken has signficantly less carbohydrates than white rice.
- Raw chicken is an excellent source of potassium and protein.
- White rice has 39.3 times less saturated fat than raw chicken.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and raw chicken are high in calories. White rice is very similar to white rice for calories - white rice has 130 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to raw chicken per calorie. White rice has a macronutrient ratio of 8:91:2 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Raw Chicken | |
|---|---|---|
| Protein | 8% | 49% |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Raw chicken has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.
dietary fiber
White rice has more dietary fiber than raw chicken - white rice has 0.3g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Raw chicken is an excellent source of protein and it has 633% more protein than white rice - white rice has 2.4g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
White rice has 39.3 times less saturated fat than raw chicken - white rice has 0.06g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw chicken and white rice are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
White rice has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin E
Raw chicken and white rice contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Raw chicken and white rice contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white rice contains more folate. Both white rice and raw chicken contain significant amounts of thiamin.
| White Rice | Raw Chicken | |
|---|---|---|
| Thiamin | 0.167 MG | 0.109 MG |
| Riboflavin | 0.016 MG | 0.241 MG |
| Niacin | 1.835 MG | 5.575 MG |
| Pantothenic acid | 0.411 MG | 1.092 MG |
| Vitamin B6 | 0.05 MG | 0.512 MG |
| Folate | 58 UG | 1 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White rice and raw chicken contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
White rice has 82% more iron than raw chicken - white rice has 1.5mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Raw chicken is an excellent source of potassium and it has 17 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more alpha linoleic acid (ALA) and DHA than white rice per 100 grams.
| White Rice | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.01 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than white rice per 100 grams.
| White Rice | Raw Chicken | |
|---|---|---|
| linoleic acid | 0.046 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 0.046 G | 1.338 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 Raw Chicken (Chicken, ground, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Raw Chicken 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 raw chicken contain more calories in 100 grams?Both white rice and raw chicken are high in calories. White rice is quite similar to white rice for calories - white rice has 130 calories in 100g and raw chicken has 143 calories.
Is white rice or raw chicken better for protein?
Raw chicken is a fantastic source of protein and it has 630% more protein than white rice - white rice has 2.4g of protein per 100 grams and raw chicken has 17.4g of protein.
Does white rice or raw chicken have more carbohydrates?
By weight, raw chicken has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and raw chicken has 0.04g of carbohydrates.
Does white rice or raw chicken contain more potassium?
Raw chicken is a rich source of potassium and it has 17 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and raw chicken has 522mg of potassium.