Tapioca vs. Rice pudding — Health Impact and Nutrition Comparison
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.
Table of contents
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
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
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
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
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).
Sources.
- Dietary Guidelines for Americans, 2020-2025
- https://www.researchgate.net/publication/305716641
- Calcium and Vitamin D: Important at Every Age
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- https://www.hsph.harvard.edu/nutritionsource/riboflavin-vitamin-b2/
- https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
- https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/
- https://www.uptodate.com/contents/low-sodium-diet-beyond-the-basics
- https://www.ncbi.nlm.nih.gov/books/NBK532285/
- https://www.ncbi.nlm.nih.gov/books/NBK542243/
- Cows milk protein allergy - immediate and delayed symptoms
- https://pubmed.ncbi.nlm.nih.gov/33418521/
- https://www.sciencedirect.com/science/article/pii/S187853521400032X
Infographic
Comparison summary table
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.56g | 20.71g |
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| Protein | 2.88g | 3.29g |
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| Fats | 1.67g | 1.63g |
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| Carbs | 19.56g | 20.81g |
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| Calories | 105kcal | 111kcal |
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| Fiber | 0g | 0.1g |
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| Calcium | 105mg | 105mg | |
| Iron | 0.06mg | 0.37mg |
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| Magnesium | 12mg | 13mg |
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| Phosphorus | 82mg | 87mg |
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| Potassium | 133mg | 130mg |
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| Sodium | 121mg | 109mg |
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| Zinc | 0.35mg | 0.38mg |
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| Copper | 0.012mg | 0.018mg |
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| Manganese | 0.007mg | 0.057mg |
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| Selenium | 2µg | 1.9µg |
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| Vitamin A | 160IU | 172IU |
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| Vitamin A RAE | 47µg | 46µg |
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| Vitamin D | 34IU | 34IU | |
| Vitamin D | 0.9µg | 0.8µg |
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| Vitamin C | 0.7mg | 0.7mg | |
| Vitamin B1 | 0.03mg | 0.075mg |
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| Vitamin B2 | 0.143mg | 0.141mg |
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| Vitamin B3 | 0.075mg | 0.443mg |
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| Vitamin B5 | 0.277mg | 0.288mg |
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| Vitamin B6 | 0.033mg | 0.035mg |
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| Folate | 4µg | 4µg | |
| Vitamin B12 | 0.25µg | 0.24µg |
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| Tryptophan | 0.041mg | 0.039mg |
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| Threonine | 0.13mg | 0.126mg |
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| Isoleucine | 0.173mg | 0.169mg |
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| Leucine | 0.282mg | 0.273mg |
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| Lysine | 0.228mg | 0.221mg |
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| Methionine | 0.073mg | 0.07mg |
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| Phenylalanine | 0.139mg | 0.135mg |
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| Valine | 0.192mg | 0.187mg |
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| Histidine | 0.078mg | 0.075mg |
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| Cholesterol | 6mg | 6mg | |
| Saturated Fat | 0.991g | 0.967g |
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| Monounsaturated Fat | 0.452g | 0.441g |
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| Polyunsaturated fat | 0.061g | 0.06g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/nutrients
- Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.