White Rice vs. White Sugar
Nutrition comparison of Cooked White Rice and White Sugar
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
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and white sugar:
- Both white rice and white sugar are high in calories.
- White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- White rice has signficantly more iron than white sugar.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and white sugar are high in calories. White sugar has 198% more calories than white rice - white rice has 130 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to white sugar for fat. White rice has a macronutrient ratio of 8:91:2 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | White Sugar | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 91% | 100% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and white rice has 71% less carbohydrates than white sugar - white rice has 28.6g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
White rice has more dietary fiber than white sugar - white rice has 0.3g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and white rice has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has more protein than white sugar - white rice has 2.4g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both white rice and white sugar are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both white rice and white sugar contain significant amounts of riboflavin.
| White Rice | White Sugar | |
|---|---|---|
| Thiamin | 0.167 MG | ~ |
| Riboflavin | 0.016 MG | 0.019 MG |
| Niacin | 1.835 MG | ~ |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | ~ |
| Folate | 58 UG | ~ |
Minerals
calcium
White rice and white sugar contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
White rice has signficantly more iron than white sugar - white rice has 1.5mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
White rice and white sugar contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and white sugar has 2mg 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: White Rice (Rice, white, medium-grain, enriched, cooked) and White Sugar (Sugar, granulated) .
Cooked White Rice g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?Both white rice and white sugar are high in calories. White sugar has 200% more calories than white rice - white rice has 130 calories in 100g and white sugar has 387 calories.
Does white rice or white sugar have more carbohydrates?
By weight, white sugar is high in carbohydrates and white rice has 70% fewer carbohydrates than white sugar - white rice has 28.6g of carbs for 100g and white sugar has 100g of carbohydrates.