Vegan Food with Nutrition Similar to White Rice

image of white rice

Similar to White Rice

A common grain, One cup of cooked white rice contains about 242 calories.

Several foods are similar nutritionally to white rice, including wheat flour, pasta and asparagus. Other similar foods include apricot.

We compared the nutritional profile of white rice to hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Wheat Flour, Pasta, Maitake Mushroom, Brown Rice
plants and vegetables: Asparagus, Cherry Tomato, Sprouted Peas, Kale, Pea Shoots, Peas, Bean Sprouts
fruits: Orange Juice, Cantaloupe, Strawberries, Orange, Blackberry, Nectarine, Raspberries, Tangerine, Apricot
The details of the top vegan 20 foods most nutritionally similar to white rice are below.

nuts, grains and legumes

Several seeds or grains offer similar nutrients to white rice including wheat flour, pasta, maitake mushroom and brown rice.

Wheat Flour

image of wheat flour

Similarity: > 95%

More nutritionally dense than white rice, wheat flour is also high in and contains some of the same nutrients. Moreover, wheat flour contains more dietary fiber, protein, Vitamin E, calcium and iron than white rice.

For 100 grams of white rice and wheat flour:

White Rice
(1/2 cup) 		Wheat Flour
(3/4 cup)

130
calories (KCAL)
361
0.3
dietary fiber (G)
2.4
0
sugar (G)
0.31
2.4
protein (G)
12
0.06
saturated fat (G)
0.24
0
Vitamin E (MG)
0.4
3
calcium (MG)
15
1.5
iron (MG)
4.4
29
potassium (MG)
100
0.17
thiamin (MG)
0.81
0.02
riboflavin (MG)
0.51
1.8
niacin (MG)
7.6
0.41
pantothenic acid (MG)
0.44
0.05
Vitamin B6 (MG)
0.04
58
folate (UG)
183
0.96 | 0.96 | 4.97 Complete Comparison:
Wheat Flour vs. White Rice

Pasta

image of pasta

Similarity: > 95%

More nutritionally dense than white rice, pasta is also high in and contains some of the same nutrients. Moreover, pasta contains more dietary fiber, protein, calcium and iron than white rice.

For 100 grams of white rice and pasta:

White Rice
(1/2 cup) 		Pasta
(1 cup)

130
calories (KCAL)
371
0.3
dietary fiber (G)
3.2
0
sugar (G)
2.7
2.4
protein (G)
13
0.06
saturated fat (G)
0.28
0
Vitamin E (MG)
0.11
3
calcium (MG)
21
1.5
iron (MG)
3.3
29
potassium (MG)
223
0.17
thiamin (MG)
0.89
0.02
riboflavin (MG)
0.4
1.8
niacin (MG)
7.2
0.41
pantothenic acid (MG)
0.43
0.05
Vitamin B6 (MG)
0.14
58
folate (UG)
237
0.96 | 0.96 | 5.81 Complete Comparison:
Pasta vs. White Rice

Maitake Mushroom

image of maitake mushroom

Similarity: > 90%

Maitake mushroom contains nutrients similar to white rice, but in smaller amounts overall. Moreover, maitake mushroom contains more dietary fiber, Vitamin D, potassium and riboflavin than white rice.

For 100 grams of white rice and maitake mushroom:

White Rice
(1/2 cup) 		Maitake Mushroom
(1.5 cup)

130
calories (KCAL)
31
0.3
dietary fiber (G)
2.7
0
sugar (G)
2.1
2.4
protein (G)
1.9
0.06
saturated fat (G)
0.03
0
Vitamin D (IU)
1123
0
Vitamin E (MG)
0.01
3
calcium (MG)
1
1.5
iron (MG)
0.3
29
potassium (MG)
204
0.17
thiamin (MG)
0.15
0.02
riboflavin (MG)
0.24
1.8
niacin (MG)
0.66
0.41
pantothenic acid (MG)
0.27
0.05
Vitamin B6 (MG)
0.06
58
folate (UG)
21
0.925 | 0.925 | 2.15 Complete Comparison:
Maitake Mushroom vs. White Rice

Brown Rice

image of brown rice

Similarity: > 90%

Brown rice is also high in and contains some of the same nutrients. Moreover, brown rice contains more dietary fiber, calcium, potassium and Vitamin B6 than white rice.

For 100 grams of white rice and brown rice:

White Rice
(1/2 cup) 		Brown Rice
(1/2 cup)

130
calories (KCAL)
123
0.3
dietary fiber (G)
1.6
0
sugar (G)
0.24
2.4
protein (G)
2.7
0.06
saturated fat (G)
0.26
0
Vitamin E (MG)
0.17
3
calcium (MG)
3
1.5
iron (MG)
0.56
29
potassium (MG)
86
0.17
thiamin (MG)
0.18
0.02
riboflavin (MG)
0.07
1.8
niacin (MG)
2.6
0.41
pantothenic acid (MG)
0.38
0.05
Vitamin B6 (MG)
0.12
58
folate (UG)
9
0.905 | 0.905 | 1.99 Complete Comparison:
Brown Rice vs. White Rice

plants and vegetables

Several plants and vegetables offer similar nutrients to white rice including asparagus, cherry tomato, sprouted peas, kale and pea shoots.

Asparagus

image of asparagus

Similarity: > 90%

Asparagus contain nutrients similar to white rice, but in smaller amounts overall. Moreover, asparagus contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and asparagus:

White Rice
(1/2 cup) 		Asparagus
(3/4 cup)

130
calories (KCAL)
20
0.3
dietary fiber (G)
2.1
0
sugar (G)
1.9
2.4
protein (G)
2.2
0.06
saturated fat (G)
0.04
0
Vitamin C (MG)
5.6
0
Vitamin A (UG)
38
0
Vitamin E (MG)
1.1
3
calcium (MG)
24
1.5
iron (MG)
2.1
29
potassium (MG)
202
0.17
thiamin (MG)
0.14
0.02
riboflavin (MG)
0.14
1.8
niacin (MG)
0.98
0.41
pantothenic acid (MG)
0.27
0.05
Vitamin B6 (MG)
0.09
58
folate (UG)
52
0.941 | 0.941 | 1.95 Complete Comparison:
Asparagus vs. White Rice

Cherry Tomato

image of cherry tomato

Similarity: > 90%

Cherry tomato contains nutrients similar to white rice, but in smaller amounts overall. Moreover, cherry tomato contains more dietary fiber, Vitamin C, Vitamin A and potassium than white rice.

For 100 grams of white rice and cherry tomato:

White Rice
(1/2 cup) 		Cherry Tomato
(5/8 cup)

130
calories (KCAL)
16
0.3
dietary fiber (G)
0.9
2.4
protein (G)
1.2
0.06
saturated fat (G)
0.03
0
Vitamin C (MG)
16
0
Vitamin A (UG)
75
3
calcium (MG)
5
1.5
iron (MG)
0.47
29
potassium (MG)
212
0.17
thiamin (MG)
0.05
0.02
riboflavin (MG)
0.03
1.8
niacin (MG)
0.59
0.41
pantothenic acid (MG)
0.19
0.05
Vitamin B6 (MG)
0.06
58
folate (UG)
29
0.938 | 0.938 | 0.94 Complete Comparison:
Cherry Tomato vs. White Rice

Sprouted Peas

image of sprouted peas

Similarity: > 90%

More nutritionally dense than white rice, sprouted peas are also high in and contains some of the same nutrients. Moreover, sprouted peas contains more protein, Vitamin C, calcium, iron and potassium than white rice.

For 100 grams of white rice and sprouted peas:

White Rice
(1/2 cup) 		Sprouted Peas
(7/8 cup)

130
calories (KCAL)
124
0.3
dietary fiber (G)
0
2.4
protein (G)
8.8
0.06
saturated fat (G)
0.12
0
Vitamin C (MG)
10
3
calcium (MG)
36
1.5
iron (MG)
2.3
29
potassium (MG)
381
0.17
thiamin (MG)
0.23
0.02
riboflavin (MG)
0.16
1.8
niacin (MG)
3.1
0.41
pantothenic acid (MG)
1
0.05
Vitamin B6 (MG)
0.27
58
folate (UG)
144
0.918 | 0.918 | 2.96 Complete Comparison:
Sprouted Peas vs. White Rice

Kale

image of kale

Similarity: > 90%

More nutritionally dense than white rice, kale contains nutrients similar to white rice, but in smaller amounts overall. Moreover, kale contains more dietary fiber, Vitamin C, Vitamin A, Vitamin E and calcium than white rice.

For 100 grams of white rice and kale:

White Rice
(1/2 cup) 		Kale
(5 cups)

130
calories (KCAL)
35
0.3
dietary fiber (G)
4.1
0
sugar (G)
0.99
2.4
protein (G)
2.9
0.06
saturated fat (G)
0.18
0
Vitamin C (MG)
93
0
Vitamin A (UG)
241
0
Vitamin E (MG)
0.66
3
calcium (MG)
254
1.5
iron (MG)
1.6
29
potassium (MG)
348
0.17
thiamin (MG)
0.11
0.02
riboflavin (MG)
0.35
1.8
niacin (MG)
1.2
0.41
pantothenic acid (MG)
0.37
0.05
Vitamin B6 (MG)
0.15
58
folate (UG)
62
0.916 | 0.916 | 4.77 Complete Comparison:
Kale vs. White Rice

Pea Shoots

image of pea shoots

Similarity: > 90%

Pea shoots contain nutrients similar to white rice, but in smaller amounts overall. Moreover, pea shoots contains more dietary fiber, Vitamin C, Vitamin A and calcium than white rice.

For 100 grams of white rice and pea shoots:

White Rice
(1/2 cup) 		Pea Shoots
(1 cup)

130
calories (KCAL)
35
0.3
dietary fiber (G)
2.4
0
sugar (G)
3.5
2.4
protein (G)
2.4
0.06
saturated fat (G)
0
0
Vitamin C (MG)
25
0
Vitamin A (UG)
12
3
calcium (MG)
24
1.5
iron (MG)
1.3
29
potassium (MG)
160
0.17
thiamin (MG)
0.1
0.02
riboflavin (MG)
0.05
1.8
niacin (MG)
1
0.41
pantothenic acid (MG)
0
0.05
Vitamin B6 (MG)
0.1
58
folate (UG)
62
0.916 | 0.916 | 1.22 Complete Comparison:
Pea Shoots vs. White Rice

Peas

image of peas

Similarity: > 90%

More nutritionally dense than white rice, peas contain nutrients similar to white rice, but in smaller amounts overall. Moreover, peas contains more dietary fiber, protein, Vitamin C and Vitamin A than white rice.

For 100 grams of white rice and peas:

White Rice
(1/2 cup) 		Peas
(3/4 cup)

130
calories (KCAL)
81
0.3
dietary fiber (G)
5.7
0
sugar (G)
5.7
2.4
protein (G)
5.4
0.06
saturated fat (G)
0.07
0
Vitamin C (MG)
40
0
Vitamin A (UG)
38
0
Vitamin E (MG)
0.13
3
calcium (MG)
25
1.5
iron (MG)
1.5
29
potassium (MG)
244
0.17
thiamin (MG)
0.27
0.02
riboflavin (MG)
0.13
1.8
niacin (MG)
2.1
0.41
pantothenic acid (MG)
0.1
0.05
Vitamin B6 (MG)
0.17
58
folate (UG)
65
0.915 | 0.915 | 3.03 Complete Comparison:
Peas vs. White Rice

Bean Sprouts

image of bean sprouts

Similarity: > 90%

Bean sprouts contain nutrients similar to white rice, but in smaller amounts overall. Moreover, bean sprouts contains more dietary fiber, Vitamin C, calcium and potassium than white rice.

For 100 grams of white rice and bean sprouts:

White Rice
(1/2 cup) 		Bean Sprouts
(1 cup)

130
calories (KCAL)
30
0.3
dietary fiber (G)
1.8
0
sugar (G)
4.1
2.4
protein (G)
3
0.06
saturated fat (G)
0.05
0
Vitamin C (MG)
13
0
Vitamin A (UG)
1
0
Vitamin E (MG)
0.1
3
calcium (MG)
13
1.5
iron (MG)
0.91
29
potassium (MG)
149
0.17
thiamin (MG)
0.08
0.02
riboflavin (MG)
0.12
1.8
niacin (MG)
0.75
0.41
pantothenic acid (MG)
0.38
0.05
Vitamin B6 (MG)
0.09
58
folate (UG)
61
0.907 | 0.907 | 1.7 Complete Comparison:
Bean Sprouts vs. White Rice

fruits

There are quite a few fruits or fruit products that offer similar nutritional benefits to white rice. Orange juice, cantaloupe, strawberries, orange and blackberry are all high in .

Orange Juice

image of orange juice

Similarity: > 90%

Orange juice contains nutrients similar to white rice, but in smaller amounts overall. Moreover, orange juice contains more Vitamin C, Vitamin A, calcium and potassium than white rice.

For 100 grams of white rice and orange juice:

White Rice
(1/2 cup) 		Orange Juice
(3/8 cup)

130
calories (KCAL)
45
0.3
dietary fiber (G)
0.2
0
sugar (G)
8.4
2.4
protein (G)
0.7
0.06
saturated fat (G)
0.02
0
Vitamin C (MG)
50
0
Vitamin A (UG)
10
0
Vitamin E (MG)
0.04
3
calcium (MG)
11
1.5
iron (MG)
0.2
29
potassium (MG)
200
0.17
thiamin (MG)
0.09
0.02
riboflavin (MG)
0.03
1.8
niacin (MG)
0.4
0.41
pantothenic acid (MG)
0.19
0.05
Vitamin B6 (MG)
0.04
58
folate (UG)
30
0.935 | 0.935 | 1.24 Complete Comparison:
Orange Juice vs. White Rice

Cantaloupe

image of cantaloupe

Similarity: > 90%

Cantaloupe contains nutrients similar to white rice, but in smaller amounts overall. Moreover, cantaloupe contains more dietary fiber, Vitamin C, Vitamin A and potassium than white rice.

For 100 grams of white rice and cantaloupe:

White Rice
(1/2 cup) 		Cantaloupe
(5/8 cup)

130
calories (KCAL)
34
0.3
dietary fiber (G)
0.9
0
sugar (G)
7.9
2.4
protein (G)
0.84
0.06
saturated fat (G)
0.05
0
Vitamin C (MG)
37
0
Vitamin A (UG)
169
0
Vitamin E (MG)
0.05
3
calcium (MG)
9
1.5
iron (MG)
0.21
29
potassium (MG)
267
0.17
thiamin (MG)
0.04
0.02
riboflavin (MG)
0.02
1.8
niacin (MG)
0.73
0.41
pantothenic acid (MG)
0.11
0.05
Vitamin B6 (MG)
0.07
58
folate (UG)
21
0.922 | 0.922 | 1.35 Complete Comparison:
Cantaloupe vs. White Rice

Strawberries

image of strawberries

Similarity: > 90%

Strawberries contain nutrients similar to white rice, but in smaller amounts overall. Moreover, strawberries contains more dietary fiber, Vitamin C, calcium and potassium than white rice.

For 100 grams of white rice and strawberries:

White Rice
(1/2 cup) 		Strawberries
(5/8 cup)

130
calories (KCAL)
32
0.3
dietary fiber (G)
2
0
sugar (G)
4.9
2.4
protein (G)
0.67
0.06
saturated fat (G)
0.02
0
Vitamin C (MG)
59
0
Vitamin A (UG)
1
0
Vitamin E (MG)
0.29
3
calcium (MG)
16
1.5
iron (MG)
0.41
29
potassium (MG)
153
0.17
thiamin (MG)
0.02
0.02
riboflavin (MG)
0.02
1.8
niacin (MG)
0.39
0.41
pantothenic acid (MG)
0.13
0.05
Vitamin B6 (MG)
0.05
58
folate (UG)
24
0.912 | 0.912 | 1.59 Complete Comparison:
Strawberries vs. White Rice

Orange

image of orange

Similarity: > 90%

Orange contains nutrients similar to white rice, but in smaller amounts overall. Moreover, orange contains more dietary fiber, Vitamin C, Vitamin A and calcium than white rice.

For 100 grams of white rice and orange:

White Rice
(1/2 cup) 		Orange
(1/2 cup)

130
calories (KCAL)
46
0.3
dietary fiber (G)
2.4
0
sugar (G)
9.1
2.4
protein (G)
0.7
0.06
saturated fat (G)
0.03
0
Vitamin C (MG)
45
0
Vitamin A (UG)
11
0
Vitamin E (MG)
0.18
3
calcium (MG)
43
1.5
iron (MG)
0.09
29
potassium (MG)
169
0.17
thiamin (MG)
0.1
0.02
riboflavin (MG)
0.04
1.8
niacin (MG)
0.4
0.41
pantothenic acid (MG)
0.25
0.05
Vitamin B6 (MG)
0.05
58
folate (UG)
17
0.909 | 0.909 | 1.3 Complete Comparison:
Orange vs. White Rice

Blackberry

image of blackberry

Similarity: > 90%

Blackberry contains nutrients similar to white rice, but in smaller amounts overall. Moreover, blackberry contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and blackberry:

White Rice
(1/2 cup) 		Blackberry
(3/4 cup)

130
calories (KCAL)
43
0.3
dietary fiber (G)
5.3
0
sugar (G)
4.9
2.4
protein (G)
1.4
0.06
saturated fat (G)
0.01
0
Vitamin C (MG)
21
0
Vitamin A (UG)
11
0
Vitamin E (MG)
1.2
3
calcium (MG)
29
1.5
iron (MG)
0.62
29
potassium (MG)
162
0.17
thiamin (MG)
0.02
0.02
riboflavin (MG)
0.03
1.8
niacin (MG)
0.65
0.41
pantothenic acid (MG)
0.28
0.05
Vitamin B6 (MG)
0.03
58
folate (UG)
25
0.908 | 0.908 | 1.79 Complete Comparison:
Blackberry vs. White Rice

Nectarine

image of nectarine

Similarity: > 90%

Nectarine contains nutrients similar to white rice, but in smaller amounts overall. Moreover, nectarine contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and nectarine:

White Rice
(1/2 cup) 		Nectarine
(3/4 cup)

130
calories (KCAL)
44
0.3
dietary fiber (G)
1.7
0
sugar (G)
7.9
2.4
protein (G)
1.1
0.06
saturated fat (G)
0.03
0
Vitamin C (MG)
5.4
0
Vitamin A (UG)
17
0
Vitamin E (MG)
0.77
3
calcium (MG)
6
1.5
iron (MG)
0.28
29
potassium (MG)
201
0.17
thiamin (MG)
0.03
0.02
riboflavin (MG)
0.03
1.8
niacin (MG)
1.1
0.41
pantothenic acid (MG)
0.19
0.05
Vitamin B6 (MG)
0.03
58
folate (UG)
5
0.907 | 0.907 | 0.76 Complete Comparison:
Nectarine vs. White Rice

Raspberries

image of raspberries

Similarity: > 90%

Raspberries contain nutrients similar to white rice, but in smaller amounts overall. Moreover, raspberries contains more dietary fiber, Vitamin C, Vitamin E and calcium than white rice.

For 100 grams of white rice and raspberries:

White Rice
(1/2 cup) 		Raspberries
(7/8 cup)

130
calories (KCAL)
52
0.3
dietary fiber (G)
6.5
0
sugar (G)
4.4
2.4
protein (G)
1.2
0.06
saturated fat (G)
0.02
0
Vitamin C (MG)
26
0
Vitamin A (UG)
2
0
Vitamin E (MG)
0.87
3
calcium (MG)
25
1.5
iron (MG)
0.69
29
potassium (MG)
151
0.17
thiamin (MG)
0.03
0.02
riboflavin (MG)
0.04
1.8
niacin (MG)
0.6
0.41
pantothenic acid (MG)
0.33
0.05
Vitamin B6 (MG)
0.06
58
folate (UG)
21
0.905 | 0.905 | 1.8 Complete Comparison:
Raspberries vs. White Rice

Tangerine

image of tangerine

Similarity: > 90%

Tangerine contains nutrients similar to white rice, but in smaller amounts overall. Moreover, tangerine contains more dietary fiber, Vitamin C, Vitamin A and calcium than white rice.

For 100 grams of white rice and tangerine:

White Rice
(1/2 cup) 		Tangerine
(1/2 cup)

130
calories (KCAL)
53
0.3
dietary fiber (G)
1.8
0
sugar (G)
11
2.4
protein (G)
0.81
0.06
saturated fat (G)
0.04
0
Vitamin C (MG)
27
0
Vitamin A (UG)
34
0
Vitamin E (MG)
0.2
3
calcium (MG)
37
1.5
iron (MG)
0.15
29
potassium (MG)
166
0.17
thiamin (MG)
0.06
0.02
riboflavin (MG)
0.04
1.8
niacin (MG)
0.38
0.41
pantothenic acid (MG)
0.22
0.05
Vitamin B6 (MG)
0.08
58
folate (UG)
16
0.902 | 0.902 | 1.06 Complete Comparison:
Tangerine vs. White Rice

Apricot

image of apricot

Similarity: > 90%

Apricot contains nutrients similar to white rice, but in smaller amounts overall. Moreover, apricot contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and apricot:

White Rice
(1/2 cup) 		Apricot
(5/8 cup)

130
calories (KCAL)
48
0.3
dietary fiber (G)
2
0
sugar (G)
9.2
2.4
protein (G)
1.4
0.06
saturated fat (G)
0.03
0
Vitamin C (MG)
10
0
Vitamin A (UG)
96
0
Vitamin E (MG)
0.89
3
calcium (MG)
13
1.5
iron (MG)
0.39
29
potassium (MG)
259
0.17
thiamin (MG)
0.03
0.02
riboflavin (MG)
0.04
1.8
niacin (MG)
0.6
0.41
pantothenic acid (MG)
0.24
0.05
Vitamin B6 (MG)
0.05
58
folate (UG)
9
0.9 | 0.9 | 1.05 Complete Comparison:
Apricot vs. White Rice

Other Nutritional Substitutes

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