Rice VS Cooked White Rice
A detailed nutritional comparison
Rice
Cooked White Rice
🎯 Quick Verdict
Rice and cooked white rice are nutritionally similar, but cooked white rice contains slightly fewer calories per serving due to its water content. Both are low in protein and fiber but are easy-to-digest complex carbs. Rice is slightly more calorie-dense and may suit high-energy requirements, whereas cooked white rice is more practical for portion control diets.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 360 per 100g (uncooked) | 130 per 100g (cooked) | ✓ |
| Protein | 7g per 100g | 2.4g per 100g | ✓ |
| Carbs | 79g per 100g | 28g per 100g | ✓ |
| Fat | 0.6g per 100g | 0.2g per 100g | ✓ |
| Fiber | 1.3g per 100g | 0.3g per 100g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamine) | 0.07mg per 100g | 0.02mg per 100g | ✓ |
| Magnesium | 23mg per 100g | 12mg per 100g | ✓ |
| Iron | 0.8mg per 100g | 0.15mg per 100g | ✓ |
🏆 Category Winners
Protein
Cooked white rice is lower in calories and therefore has more accessible protein per portion in larger servings.
Fiber
Both are relatively low in fiber and similar in total content.
Calories
Cooked white rice is less calorie-dense due to water content, offering a lighter option by weight.
Vitamins
Rice retains higher vitamin and mineral concentrations, including magnesium and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbs.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Both are naturally gluten-free.
Paleo
Food 1: Compatible
Food 2: Compatible
Rice is grain-based but widely accepted in certain paleo diets.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb foods unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides long-lasting energy due to complex carbs
- Rich in essential nutrients such as magnesium and iron
- Easy to store and versatile for cooking
Food 2 Benefits
- Low-calorie option for portion control
- Quickly digestible and ideal for sensitive stomachs
- Hydrated and softer for easy chewing and digestion
✅ The Bottom Line
Rice is best for recipes requiring calorie-dense ingredients and longer energy supply, while cooked white rice is more suited for portion control, light meals, or diets focusing on lower calories per serving. Both provide great versatility and are easy to incorporate into meals.
Choose Food 1 for: Energy-rich meals, nutrient-dense diets, bulk cooking
Choose Food 2 for: Portion control, sensitive digestion, lighter meals
