Side-by-Side Comparison

Almonds (Raw) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-78%

White Rice (Cooked)

White Rice (Cooked) has fewer calories (energy) (130 kcal vs 579 kcal, 449 kcal less).

Higher Protein

+686%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 2.7 g in White Rice (Cooked) (+18.5 g, +686%).

Higher Dietary Fiber

+3025%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 0.40 g in White Rice (Cooked) (+12.1 g, +3025%).

Higher Potassium

+1994%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 35.0 mg in White Rice (Cooked) (+698 mg, +1994%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

White Rice (Cooked)

130 kcal7% DV

Almonds (Raw) provides 579 kcal vs 130 kcal in White Rice (Cooked) (+449 kcal, +345%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

White Rice (Cooked)

2.7 g5% DV

Almonds (Raw) provides 21.2 g vs 2.7 g in White Rice (Cooked) (+18.5 g, +686%).

CarbohydratesWhite Rice (Cooked) higher

Almonds (Raw)

21.6 g8% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 21.6 g in Almonds (Raw) (+6.6 g, +31%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

White Rice (Cooked)

0.40 g1% DV

Almonds (Raw) provides 12.5 g vs 0.40 g in White Rice (Cooked) (+12.1 g, +3025%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

White Rice (Cooked)

0.28 g

Almonds (Raw) provides 49.9 g vs 0.28 g in White Rice (Cooked) (+49.7 g, +17732%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

White Rice (Cooked)

0.05 g

Almonds (Raw) provides 4.4 g vs 0.05 g in White Rice (Cooked) (+4.3 g, +8600%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

White Rice (Cooked)

0 mg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

White Rice (Cooked)

0.04 mg

Almonds (Raw) provides 25.6 mg vs 0.04 mg in White Rice (Cooked) (+25.6 mg, +63975%).

Vitamin KWhite Rice (Cooked) higher

Almonds (Raw)

0 µg

White Rice (Cooked)

0.1 µg

White Rice (Cooked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Almonds (Raw)

44 µg11% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 44 µg in Almonds (Raw) (+14 µg, +32%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.21 mg17% DV

White Rice (Cooked)

0.16 mg14% DV

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.21 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

White Rice (Cooked)

0.01 mg1% DV

Almonds (Raw) provides 1.1 mg vs 0.01 mg in White Rice (Cooked) (+1.1 mg, +8654%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

White Rice (Cooked)

1.5 mg9% DV

Almonds (Raw) provides 3.6 mg vs 1.5 mg in White Rice (Cooked) (+2.1 mg, +145%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

White Rice (Cooked)

0.40 mg8% DV

Almonds (Raw) provides 0.47 mg vs 0.40 mg in White Rice (Cooked) (+0.08 mg, +19%).

Vitamin B6Similar

Almonds (Raw)

0.14 mg8% DV

White Rice (Cooked)

0.09 mg5% DV

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Almonds (Raw)

1.0 mg

White Rice (Cooked)

1.0 mg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of sodium (1.0 mg).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

White Rice (Cooked)

35.0 mg1% DV

Almonds (Raw) provides 733 mg vs 35.0 mg in White Rice (Cooked) (+698 mg, +1994%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

White Rice (Cooked)

10.0 mg1% DV

Almonds (Raw) provides 269 mg vs 10.0 mg in White Rice (Cooked) (+259 mg, +2590%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

White Rice (Cooked)

1.2 mg7% DV

Almonds (Raw) provides 3.7 mg vs 1.2 mg in White Rice (Cooked) (+2.5 mg, +209%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

White Rice (Cooked)

12.0 mg3% DV

Almonds (Raw) provides 270 mg vs 12.0 mg in White Rice (Cooked) (+258 mg, +2150%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

White Rice (Cooked)

43.0 mg3% DV

Almonds (Raw) provides 481 mg vs 43.0 mg in White Rice (Cooked) (+438 mg, +1019%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

White Rice (Cooked)

0.49 mg4% DV

Almonds (Raw) provides 3.1 mg vs 0.49 mg in White Rice (Cooked) (+2.6 mg, +537%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

White Rice (Cooked)

0.08 g

Almonds (Raw) provides 3.8 g vs 0.08 g in White Rice (Cooked) (+3.7 g, +4835%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Almonds (Raw)

162 kcal8% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 162 kcal in Almonds (Raw) (+43 kcal, +27%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

White Rice (Cooked)

4.3 g9% DV

Almonds (Raw) provides 5.9 g vs 4.3 g in White Rice (Cooked) (+1.7 g, +39%).

CarbohydratesWhite Rice (Cooked) higher

Almonds (Raw)

6.0 g2% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 6.0 g in Almonds (Raw) (+38.5 g, +638%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

White Rice (Cooked)

0.63 g2% DV

Almonds (Raw) provides 3.5 g vs 0.63 g in White Rice (Cooked) (+2.9 g, +454%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

White Rice (Cooked)

0.44 g1% DV

Almonds (Raw) provides 14.0 g vs 0.44 g in White Rice (Cooked) (+13.5 g, +3060%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

White Rice (Cooked)

0.08 g

Almonds (Raw) provides 1.2 g vs 0.08 g in White Rice (Cooked) (+1.1 g, +1442%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

White Rice (Cooked)

0 mg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

White Rice (Cooked)

0.06 mg

Almonds (Raw) provides 7.2 mg vs 0.06 mg in White Rice (Cooked) (+7.1 mg, +11255%).

Vitamin KWhite Rice (Cooked) higher

Almonds (Raw)

0 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Almonds (Raw)

12 µg3% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 12 µg in Almonds (Raw) (+79 µg, +644%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Almonds (Raw)

0.06 mg5% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.06 mg in Almonds (Raw) (+0.20 mg, +349%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

White Rice (Cooked)

0.02 mg2% DV

Almonds (Raw) provides 0.32 mg vs 0.02 mg in White Rice (Cooked) (+0.30 mg, +1451%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Almonds (Raw)

1.0 mg6% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 1.0 mg in Almonds (Raw) (+1.3 mg, +130%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Almonds (Raw)

0.13 mg3% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.13 mg in Almonds (Raw) (+0.49 mg, +373%).

Vitamin B6White Rice (Cooked) higher

Almonds (Raw)

0.04 mg2% DV

White Rice (Cooked)

0.15 mg9% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Almonds (Raw)

0.28 mg

White Rice (Cooked)

1.6 mg

White Rice (Cooked) provides 1.6 mg vs 0.28 mg in Almonds (Raw) (+1.3 mg, +464%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

White Rice (Cooked)

55.3 mg1% DV

Almonds (Raw) provides 205 mg vs 55.3 mg in White Rice (Cooked) (+150 mg, +271%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

White Rice (Cooked)

15.8 mg1% DV

Almonds (Raw) provides 75.3 mg vs 15.8 mg in White Rice (Cooked) (+59.5 mg, +377%).

IronWhite Rice (Cooked) higher

Almonds (Raw)

1.0 mg6% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 1.0 mg in Almonds (Raw) (+0.86 mg, +83%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

White Rice (Cooked)

19.0 mg5% DV

Almonds (Raw) provides 75.6 mg vs 19.0 mg in White Rice (Cooked) (+56.6 mg, +299%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

White Rice (Cooked)

67.9 mg5% DV

Almonds (Raw) provides 135 mg vs 67.9 mg in White Rice (Cooked) (+66.7 mg, +98%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

White Rice (Cooked)

0.77 mg7% DV

Almonds (Raw) provides 0.87 mg vs 0.77 mg in White Rice (Cooked) (+0.10 mg, +13%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

White Rice (Cooked)

0.12 g1% DV

Almonds (Raw) provides 1.1 g vs 0.12 g in White Rice (Cooked) (+0.94 g, +775%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

White Rice (Cooked)

2.1 g4% DV

Almonds (Raw) provides 3.6 g vs 2.1 g in White Rice (Cooked) (+1.5 g, +74%).

CarbohydratesWhite Rice (Cooked) higher

Almonds (Raw)

3.7 g1% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 3.7 g in Almonds (Raw) (+18.0 g, +492%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

2.1 g8% DV

White Rice (Cooked)

0.31 g1% DV

Almonds (Raw) provides 2.1 g vs 0.31 g in White Rice (Cooked) (+1.8 g, +590%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

White Rice (Cooked)

0.22 g

Almonds (Raw) provides 8.5 g vs 0.22 g in White Rice (Cooked) (+8.3 g, +3837%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

0.74 g1% DV

White Rice (Cooked)

0.04 g

Almonds (Raw) provides 0.74 g vs 0.04 g in White Rice (Cooked) (+0.70 g, +1821%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

White Rice (Cooked)

0 mg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

White Rice (Cooked)

0.03 mg

Almonds (Raw) provides 4.4 mg vs 0.03 mg in White Rice (Cooked) (+4.3 mg, +14046%).

Vitamin KWhite Rice (Cooked) higher

Almonds (Raw)

0 µg

White Rice (Cooked)

0.1 µg

White Rice (Cooked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Almonds (Raw)

7.5 µg2% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 7.5 µg in Almonds (Raw) (+37 µg, +497%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Almonds (Raw)

0.03 mg3% DV

White Rice (Cooked)

0.13 mg10% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

White Rice (Cooked)

0.01 mg1% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Almonds (Raw)

0.62 mg4% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.62 mg in Almonds (Raw) (+0.52 mg, +85%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Almonds (Raw)

0.08 mg2% DV

White Rice (Cooked)

0.30 mg6% DV

White Rice (Cooked) provides 0.30 mg vs 0.08 mg in Almonds (Raw) (+0.22 mg, +280%).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

White Rice (Cooked)

0.07 mg4% DV

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Almonds (Raw)

0.17 mg

White Rice (Cooked)

0.77 mg

White Rice (Cooked) provides 0.77 mg vs 0.17 mg in Almonds (Raw) (+0.60 mg, +353%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

125 mg3% DV

White Rice (Cooked)

27.0 mg1% DV

Almonds (Raw) provides 125 mg vs 27.0 mg in White Rice (Cooked) (+97.7 mg, +362%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

White Rice (Cooked)

7.7 mg1% DV

Almonds (Raw) provides 45.7 mg vs 7.7 mg in White Rice (Cooked) (+38.0 mg, +494%).

IronWhite Rice (Cooked) higher

Almonds (Raw)

0.63 mg4% DV

White Rice (Cooked)

0.92 mg5% DV

White Rice (Cooked) provides 0.92 mg vs 0.63 mg in Almonds (Raw) (+0.29 mg, +47%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

White Rice (Cooked)

9.2 mg2% DV

Almonds (Raw) provides 45.9 mg vs 9.2 mg in White Rice (Cooked) (+36.7 mg, +397%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

White Rice (Cooked)

33.1 mg3% DV

Almonds (Raw) provides 81.8 mg vs 33.1 mg in White Rice (Cooked) (+48.7 mg, +147%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.53 mg5% DV

White Rice (Cooked)

0.38 mg3% DV

Almonds (Raw) provides 0.53 mg vs 0.38 mg in White Rice (Cooked) (+0.15 mg, +41%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

White Rice (Cooked)

0.06 g

Almonds (Raw) provides 0.65 g vs 0.06 g in White Rice (Cooked) (+0.59 g, +990%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

White Rice (Cooked)

6.2 g12% DV

Almonds (Raw) provides 11.0 g vs 6.2 g in White Rice (Cooked) (+4.8 g, +77%).

CarbohydratesWhite Rice (Cooked) higher

Almonds (Raw)

11.2 g4% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 11.2 g in Almonds (Raw) (+53.9 g, +481%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

6.5 g23% DV

White Rice (Cooked)

0.92 g3% DV

Almonds (Raw) provides 6.5 g vs 0.92 g in White Rice (Cooked) (+5.6 g, +603%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

White Rice (Cooked)

0.65 g1% DV

Almonds (Raw) provides 26.0 g vs 0.65 g in White Rice (Cooked) (+25.3 g, +3914%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

2.3 g5% DV

White Rice (Cooked)

0.12 g

Almonds (Raw) provides 2.3 g vs 0.12 g in White Rice (Cooked) (+2.1 g, +1858%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

White Rice (Cooked)

0 mg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

White Rice (Cooked)

0.09 mg1% DV

Almonds (Raw) provides 13.3 mg vs 0.09 mg in White Rice (Cooked) (+13.2 mg, +14324%).

Vitamin KWhite Rice (Cooked) higher

Almonds (Raw)

0 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) has higher vitamin k (0.2 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Almonds (Raw)

23 µg6% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 23 µg in Almonds (Raw) (+111 µg, +486%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Almonds (Raw)

0.11 mg9% DV

White Rice (Cooked)

0.38 mg31% DV

White Rice (Cooked) provides 0.38 mg vs 0.11 mg in Almonds (Raw) (+0.27 mg, +253%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

White Rice (Cooked)

0.03 mg2% DV

Almonds (Raw) provides 0.59 mg vs 0.03 mg in White Rice (Cooked) (+0.56 mg, +1871%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Almonds (Raw)

1.9 mg12% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 1.9 mg in Almonds (Raw) (+1.5 mg, +81%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Almonds (Raw)

0.24 mg5% DV

White Rice (Cooked)

0.91 mg18% DV

White Rice (Cooked) provides 0.91 mg vs 0.24 mg in Almonds (Raw) (+0.67 mg, +273%).

Vitamin B6White Rice (Cooked) higher

Almonds (Raw)

0.07 mg4% DV

White Rice (Cooked)

0.21 mg13% DV

White Rice (Cooked) provides 0.21 mg vs 0.07 mg in Almonds (Raw) (+0.14 mg, +202%).

Vitamin B12Similar

Almonds (Raw)

0 µg

White Rice (Cooked)

0 µg

Both Almonds (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Almonds (Raw)

0.52 mg

White Rice (Cooked)

2.3 mg

White Rice (Cooked) provides 2.3 mg vs 0.52 mg in Almonds (Raw) (+1.8 mg, +344%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

381 mg8% DV

White Rice (Cooked)

80.9 mg2% DV

Almonds (Raw) provides 381 mg vs 80.9 mg in White Rice (Cooked) (+300 mg, +371%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

White Rice (Cooked)

23.1 mg2% DV

Almonds (Raw) provides 140 mg vs 23.1 mg in White Rice (Cooked) (+117 mg, +506%).

IronWhite Rice (Cooked) higher

Almonds (Raw)

1.9 mg11% DV

White Rice (Cooked)

2.8 mg15% DV

White Rice (Cooked) provides 2.8 mg vs 1.9 mg in Almonds (Raw) (+0.84 mg, +44%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

White Rice (Cooked)

27.7 mg7% DV

Almonds (Raw) provides 140 mg vs 27.7 mg in White Rice (Cooked) (+113 mg, +406%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

White Rice (Cooked)

99.3 mg8% DV

Almonds (Raw) provides 250 mg vs 99.3 mg in White Rice (Cooked) (+151 mg, +152%).

ZincAlmonds (Raw) higher

Almonds (Raw)

1.6 mg15% DV

White Rice (Cooked)

1.1 mg10% DV

Almonds (Raw) provides 1.6 mg vs 1.1 mg in White Rice (Cooked) (+0.49 mg, +43%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

White Rice (Cooked)

0.18 g1% DV

Almonds (Raw) provides 2.0 g vs 0.18 g in White Rice (Cooked) (+1.8 g, +1011%).

Almonds (Raw) vs White Rice (Cooked)

Almonds (Raw)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary