Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rice pudding vs. Tapioca — Health Impact and Nutrition Comparison

Compare
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on August 01, 2023
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Rice pudding
vs
Tapioca

Summary

Rice pudding is slightly higher in proteins and carbs, iron, copper, vitamins B1, B3, and A, and lower in sodium, whereas tapioca pudding is slightly higher in vitamins D, B2, and B12.

The difference in fats and other micronutrients is either insignificant or absent.

The puddings are good sources of vitamins B2, B12, D, and calcium.

People developing gastrointestinal problems or allergy symptoms after consuming pudding with milk should switch to consuming one made with water.

Introduction

Tapioca pudding is made from tapioca pearls and either milk (or milk substitute) or cream. Tapioca pudding may have eggs, vanilla, or other ingredients added to the recipe.

Rice pudding is made from rice and either water or milk; however, it may contain other ingredients such as raisins, vanilla extract, nutmeg, or cinnamon.

Taste and Texture

Tapioca pearls have a unique texture, similar to gummy bears, with a slight chewiness. The taste of tapioca pudding is often described as mild, slightly sweet, and subtle, with a hint of coconut if coconut milk is used.

On the other hand, in rice pudding, the rice absorbs the milk during cooking, resulting in a creamy and rich texture. The taste of rice pudding is more pronounced than tapioca pudding, with a creamy, comforting, and slightly nutty flavor.

Nutrition

This article compares 100g of tapioca pudding and rice pudding, both made with 2% milk and dry mix.

Macronutrients and Calories

Tapioca and rice puddings have similar nutritional contents; however, rice pudding is slightly higher in proteins and carbs. The puddings consist of ~74% of water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.2%
Equal in Fats - 1.67
Equal in Carbs - 19.56
Equal in Water - 75.01
Equal in Other - 0.88
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
3% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 g
Contains more Protein +14.2%
Equal in Fats - 1.67
Equal in Carbs - 19.56
Equal in Water - 75.01
Equal in Other - 0.88

The serving size of puddings is 0.5 cups which equals 128g.

Calories

Tapioca pudding provides 105 calories, whereas rice pudding provides 111 calories.

The puddings are considered low-calorie foods.

Carbohydrates

Rice pudding has more carbs than tapioca pudding: 20.81g of carbs in rice pudding and 19.56g of carbs in tapioca pudding. Almost all of these carbohydrates are made up of net carbs. 

Rice pudding contains a trace amount of dietary fiber: 0.1g in 100g of product, while tapioca pudding does not contain fiber.

Protein

Rice pudding is slightly higher in proteins than tapioca pudding. Rice pudding contains 3.29g of protein, while tapioca pudding contains 2.88g of protein. Interestingly, tapioca pudding is somewhat higher in all essential amino acids.

Fats

Both puddings have very similar fat contents: tapioca pudding contains 1.67g of fats, and rice pudding contains 1.63g of fats.

The puddings contain almost the same amount of saturated and unsaturated fatty acids: ~1g of saturated fatty acids, ~0.4g of monounsaturated fatty acids, and ~0.06g of polyunsaturated fatty acids.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 0.991
Equal in Monounsaturated Fat - 0.452
Equal in Polyunsaturated fat - 0.061
66% 30% 4%
Saturated Fat: 0.967 g
Monounsaturated Fat: 0.441 g
Polyunsaturated fat: 0.06 g
66% 30% 4%
Saturated Fat: 0.991 g
Monounsaturated Fat: 0.452 g
Polyunsaturated fat: 0.061 g
Equal in Saturated Fat - 0.991
Equal in Monounsaturated Fat - 0.452
Equal in Polyunsaturated fat - 0.061

Vitamins

Tapioca and rice puddings are almost equal in most vitamins. However, rice pudding is slightly higher in vitamins A, B5, and B6, whereas tapioca pudding is slightly higher in vitamins D, B2, and B12.

Rice pudding is 2.5 times richer in vitamin B1 and 6 times richer in vitamin B3.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +490.7%
Contains more Vitamin D +12.5%
Equal in Vitamin A - 160
Equal in Vitamin C - 0.7
Equal in Vitamin B2 - 0.143
Equal in Vitamin B5 - 0.277
Equal in Vitamin B6 - 0.033
Equal in Folate - 4
Equal in Vitamin B12 - 0.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 24% 2.3% 19% 33% 8.3% 17% 8.1% 3% 30% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9.6% 0% 27% 2.3% 7.5% 33% 1.4% 17% 7.6% 3% 31% 0% 0%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +490.7%
Contains more Vitamin D +12.5%
Equal in Vitamin A - 160
Equal in Vitamin C - 0.7
Equal in Vitamin B2 - 0.143
Equal in Vitamin B5 - 0.277
Equal in Vitamin B6 - 0.033
Equal in Folate - 4
Equal in Vitamin B12 - 0.25

Minerals

Tapioca and rice puddings have very similar mineral contents. The perceptible difference between tapioca and rice puddings is in their iron contents: rice pudding is 6 times richer in iron than tapioca pudding.

One serving of either tapioca or rice puddings covers 13.4% of the daily recommended calcium need (1).

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +516.7%
Contains more Copper +50%
Contains more Manganese +714.3%
Equal in Calcium - 105
Equal in Magnesium - 12
Equal in Phosphorus - 82
Equal in Potassium - 133
Equal in Zinc - 0.35
Equal in Selenium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 14% 9.3% 37% 11% 14% 10% 6% 7.4% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 2.3% 8.6% 35% 12% 16% 9.5% 4% 0.91% 11%
Contains more Iron +516.7%
Contains more Copper +50%
Contains more Manganese +714.3%
Equal in Calcium - 105
Equal in Magnesium - 12
Equal in Phosphorus - 82
Equal in Potassium - 133
Equal in Zinc - 0.35
Equal in Selenium - 2

Glycemic Index

The mean glycemic index (GI) value of rice pudding is calculated to be 59±6 (medium GI value), and flavored rice pudding to be 49 (low GI value).

According to one study, tapioca pudding has a GI of 81 (high GI value) (2).

Thus, tapioca pudding has a higher glycemic index value compared to rice pudding.

Acidity

One way to look at food’s acidity is by calculating the PRAL or potential renal acid load value, which shows how much acid is produced in the organism by the consumed food.

The PRAL value of tapioca pudding is 0, making it neutral, whereas the PRAL value of rice pudding is 0.4, making it slightly acidic or acid-producing.

Diets

Tapioca and rice puddings fit well into low-calorie and low-fat diets; however, they are not preferred for low-carb diets, such as the keto diet, as one serving of either pudding provides ~50% of the allowed carb amount.

Health Impact

As there has been no scientific research on tapioca or rice puddings, this section will discuss some nutrients from the puddings and potential risks.

Vitamin D And Calcium

Tapioca and rice puddings are good sources of calcium and vitamin D. Calcium is required for bones, heart, muscles, nerves, and blood clotting, whereas vitamin D is needed to absorb calcium and maintain adequate calcium and phosphate concentrations. It is also needed for nerves, muscles, adequate immune function, and glucose metabolism. Calcium deficiency leads to osteoporosis: fragile bones which are likely to break (3, 4).

Vitamin B2

The puddings provide vitamin B2 or riboflavin. Riboflavin is required to form coenzymes involved in cell function and growth, energy metabolism, and breakdown of fats, steroids, and drugs, as well as the metabolism of some other B complex vitamins. Vitamin B2 deficiency is very rare, but when present, it may cause endocrine problems, lead to inflammation, cause hair loss, sore throat, cracked lips, and many other problems (5, 6).

Vitamin B12

Vitamin B12 is required for red blood cell and DNA formation, brain and nerve development, and function. Vitamin B2 deficiency leads to megaloblastic anemia, tiredness and weakness, memory loss, and depression (7).

Sodium

Tapioca and rice puddings are low in sodium. Reducing sodium intake in people with borderline or high blood pressure lowers blood pressure. Reduced sodium intake may also prevent swelling of the lower legs and abdomen in case of kidney disease and heart failure (8).

Lactose Intolerance and Milk Allergy

People with either lactose intolerance or milk allergy should avoid tapioca and rice puddings with milk and instead make them with water.

Lactose intolerance manifests with digestive symptoms: such as bloating, abdominal pain, flatulence, and diarrhea (9). Whereas milk allergy symptoms may manifest as hives, wheezing, itching, swelling, vomiting, or in severe cases, anaphylaxis, or symptoms may be predominantly digestive, such as diarrhea, cramps, and bloody stools (10, 11).

Arsenic Poisoning

Frequent consumption of rice and rice products may cause accumulation of arsenic and lead to arsenic poisoning. According to WHO, long-term exposure to arsenic increases the likelihood of certain cancers, skin lesions, heart and lung disease, diabetes, adverse pregnancy outcomes, and neurocognitive defects in children (12, 13).

Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: August 01, 2023
Medically reviewed by Victoria Mazmanyan

Infographic

Rice pudding vs Tapioca infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice pudding Tapioca
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice pudding Tapioca Opinion
Net carbs 20.71g 19.56g Rice pudding
Protein 3.29g 2.88g Rice pudding
Fats 1.63g 1.67g Tapioca
Carbs 20.81g 19.56g Rice pudding
Calories 111kcal 105kcal Rice pudding
Fiber 0.1g 0g Rice pudding
Calcium 105mg 105mg
Iron 0.37mg 0.06mg Rice pudding
Magnesium 13mg 12mg Rice pudding
Phosphorus 87mg 82mg Rice pudding
Potassium 130mg 133mg Tapioca
Sodium 109mg 121mg Rice pudding
Zinc 0.38mg 0.35mg Rice pudding
Copper 0.018mg 0.012mg Rice pudding
Manganese 0.057mg 0.007mg Rice pudding
Selenium 1.9µg 2µg Tapioca
Vitamin A 172IU 160IU Rice pudding
Vitamin A RAE 46µg 47µg Tapioca
Vitamin D 34IU 34IU
Vitamin D 0.8µg 0.9µg Tapioca
Vitamin C 0.7mg 0.7mg
Vitamin B1 0.075mg 0.03mg Rice pudding
Vitamin B2 0.141mg 0.143mg Tapioca
Vitamin B3 0.443mg 0.075mg Rice pudding
Vitamin B5 0.288mg 0.277mg Rice pudding
Vitamin B6 0.035mg 0.033mg Rice pudding
Folate 4µg 4µg
Vitamin B12 0.24µg 0.25µg Tapioca
Tryptophan 0.039mg 0.041mg Tapioca
Threonine 0.126mg 0.13mg Tapioca
Isoleucine 0.169mg 0.173mg Tapioca
Leucine 0.273mg 0.282mg Tapioca
Lysine 0.221mg 0.228mg Tapioca
Methionine 0.07mg 0.073mg Tapioca
Phenylalanine 0.135mg 0.139mg Tapioca
Valine 0.187mg 0.192mg Tapioca
Histidine 0.075mg 0.078mg Tapioca
Cholesterol 6mg 6mg
Saturated Fat 0.967g 0.991g Rice pudding
Monounsaturated Fat 0.441g 0.452g Tapioca
Polyunsaturated fat 0.06g 0.061g Tapioca

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding Tapioca
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Rice pudding
11%
Tapioca
Minerals Daily Need Coverage Score
15%
Rice pudding
13%
Tapioca

Comparison summary

Which food contains less Sodium?
Rice pudding
Rice pudding contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Rice pudding
Rice pudding is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Rice pudding
Rice pudding is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Rice pudding
Rice pudding is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (6 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/nutrients
  2. Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.