Rice vs. Vegetable — In-Depth Nutrition Comparison
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How are rice and vegetable different?
- Rice is higher in selenium, folate, and vitamin B1; however, vegetable is richer in vitamin A, vitamin K, fiber, and vitamin B2.
- Daily need coverage for vitamin A for vegetable is 86% higher.
- Rice contains 25 times more selenium than vegetable. While rice contains 7.5µg of selenium, vegetable contains only 0.3µg.
Rice, white, long-grain, regular, enriched, cooked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.
Infographic
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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 IronIron | +46.3% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +24.5% |
| Contains more SeleniumSelenium | +2400% |
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +382.9% |
| Contains more CopperCopper | +20.3% |
| Contains more PhosphorusPhosphorus | +18.6% |
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 B1Vitamin B1 | +129.6% |
| Contains more Vitamin B3Vitamin B3 | +73.4% |
| Contains more Vitamin B5Vitamin B5 | +158.3% |
| Contains more Vitamin B6Vitamin B6 | +25.7% |
| Contains more FolateFolate | +205.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +850% |
| Contains more Vitamin B2Vitamin B2 | +823.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1047.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +86.7% |
| Contains more CarbsCarbs | +115.2% |
| Contains more WaterWater | +21.6% |
| Contains more OtherOther | +59.5% |
~equal in
Protein
~2.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +780% |
| Contains less Sat. FatSaturated fat | -59.7% |
~equal in
Polyunsaturated fat
~0.072g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 0µg | 214µg | 24% |
| Vitamin K | 0µg | 23.5µg | 20% |
| Fiber | 0.4g | 4.4g | 16% |
| Selenium | 7.5µg | 0.3µg | 13% |
| Folate | 58µg | 19µg | 10% |
| Vitamin B1 | 0.163mg | 0.071mg | 8% |
| Vitamin B2 | 0.013mg | 0.12mg | 8% |
| Carbs | 28.17g | 13.09g | 5% |
| Vitamin B5 | 0.39mg | 0.151mg | 5% |
| Iron | 1.2mg | 0.82mg | 5% |
| Choline | 2.1mg | 24.1mg | 4% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Potassium | 35mg | 169mg | 4% |
| Vitamin B3 | 1.476mg | 0.851mg | 4% |
| Manganese | 0.472mg | 0.379mg | 4% |
| Calories | 130kcal | 65kcal | 3% |
| Vitamin E | 0.04mg | 0.38mg | 2% |
| Copper | 0.069mg | 0.083mg | 2% |
| Calcium | 10mg | 25mg | 2% |
| Magnesium | 12mg | 22mg | 2% |
| Sodium | 1mg | 35mg | 1% |
| Phosphorus | 43mg | 51mg | 1% |
| Vitamin B6 | 0.093mg | 0.074mg | 1% |
| Protein | 2.69g | 2.86g | 0% |
| Fats | 0.28g | 0.15g | 0% |
| Net carbs | 27.77g | 8.69g | N/A |
| Sugar | 0.05g | 3.12g | N/A |
| Zinc | 0.49mg | 0.49mg | 0% |
| Saturated fat | 0.077g | 0.031g | 0% |
| Monounsaturated fat | 0.088g | 0.01g | 0% |
| Polyunsaturated fat | 0.076g | 0.072g | 0% |
| Tryptophan | 0.031mg | 0.029mg | 0% |
| Threonine | 0.096mg | 0.115mg | 0% |
| Isoleucine | 0.116mg | 0.139mg | 0% |
| Leucine | 0.222mg | 0.19mg | 0% |
| Lysine | 0.097mg | 0.17mg | 0% |
| Methionine | 0.063mg | 0.034mg | 0% |
| Phenylalanine | 0.144mg | 0.12mg | 0% |
| Valine | 0.164mg | 0.149mg | 0% |
| Histidine | 0.063mg | 0.073mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
22%
19%
Comparison summary
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.046g)
Which food is cheaper?
Vegetable is cheaper (difference - $0.5)
Which food is richer in minerals?
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.