Tapioca vs. Rice pudding — Health Impact and Nutrition Comparison

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

Tapioca

3

Protein: 2.88 g

Fats: 1.67 g

Carbs: 19.56 g

Water: 75.01 g

Other: 0.88 g

Rice pudding

2

Protein: 3.29 g

Fats: 1.63 g

Carbs: 20.81 g

Water: 73.43 g

Other: 0.84 g

Contains more ProteinProtein

+14.2%

~equal in Fats ~1.63g

~equal in Carbs ~20.81g

~equal in Water ~73.43g

~equal in Other ~0.84g

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

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

Tapioca

2

Saturated Fat: Sat. Fat 0.991 g

Monounsaturated Fat: Mono. Fat 0.452 g

Polyunsaturated fat: Poly. Fat 0.061 g

Rice pudding

1

Saturated Fat: Sat. Fat 0.967 g

Monounsaturated Fat: Mono. Fat 0.441 g

Polyunsaturated fat: Poly. Fat 0.06 g

~equal in Saturated Fat ~0.967g

~equal in Monounsaturated Fat ~0.441g

~equal in Polyunsaturated fat ~0.06g

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.

Tapioca

1

Rice pudding

2

Contains more Vitamin DVitamin D

+12.5%

Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B3Vitamin B3	+490.7%

~equal in Vitamin C ~0.7mg

~equal in Vitamin A ~172IU

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.141mg

~equal in Vitamin B5 ~0.288mg

~equal in Vitamin B6 ~0.035mg

~equal in Vitamin B12 ~0.24µg

~equal in Vitamin K ~µg

~equal in Folate ~4µg

~equal in Choline ~mg

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.

Tapioca

0

Rice pudding

3

Contains more IronIron	+516.7%
Contains more CopperCopper	+50%
Contains more ManganeseManganese	+714.3%

~equal in Magnesium ~13mg

~equal in Calcium ~105mg

~equal in Potassium ~130mg

~equal in Zinc ~0.38mg

~equal in Phosphorus ~87mg

~equal in Sodium ~109mg

~equal in Selenium ~1.9µg

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.

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.

1. Dietary Guidelines for Americans, 2020-2025
2. https://www.researchgate.net/publication/305716641
3. Calcium and Vitamin D: Important at Every Age
4. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
5. https://www.hsph.harvard.edu/nutritionsource/riboflavin-vitamin-b2/
6. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
7. https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/
8. https://www.uptodate.com/contents/low-sodium-diet-beyond-the-basics
9. https://www.ncbi.nlm.nih.gov/books/NBK532285/
10. https://www.ncbi.nlm.nih.gov/books/NBK542243/
11. Cows milk protein allergy - immediate and delayed symptoms
12. https://pubmed.ncbi.nlm.nih.gov/33418521/
13. https://www.sciencedirect.com/science/article/pii/S187853521400032X