Food vs food · USDA FNDDS 2021–2023
Fried rice vs white rice
Comparing usual servings (fried rice: 1 cup, 198 g; white rice: 1 cup, cooked, 158 g), USDA’s figures are higher for fried rice in 40 of the 65 nutrients it reports, and for white rice in 7. The widest gaps against the Daily Value: more sodium (715 mg vs 387 mg), selenium and copper in fried rice; more folate (152 µg vs 11.9 µg), thiamin and niacin in white rice. Energy: 345 kcal for fried rice, 204 kcal for white rice. Per 100 g, the figures are higher for fried rice in 37 and for white rice in 9.
Every nutrient, side by side
Rice, fried, NFS is a mixed dish: USDA’s values assume a standard recipe, and yours may differ.
Rice, fried, NFS
Serving size 1 cup · 198 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 345 kcal (more) | |
| Protein | 7.6 g (more) | |
| Carbohydrates | 64.4 g (more) | |
| Fat | 6.32 g (more) | |
| Alcohol | 0 g | |
| Water | 117 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.98 g (more) | 5% |
| Monounsaturated fat | 1.16 g (more) | |
| Polyunsaturated fat | 2.24 g (more) | |
| Cholesterol | 35.6 mg (more) | 12% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.02 g (more) | |
| SFA 16:0 (palmitic) | 0.69 g (more) | |
| SFA 18:0 (stearic) | 0.22 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.01 g (more) | |
| MUFA 18:1 (oleic) | 1.14 g (more) | |
| MUFA 20:1 (gadoleic) | 0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.98 g (more) | |
| PUFA 18:3 (linolenic) | 0.24 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.18 g (more) | 8% |
| Sugars | 1.23 g (more) | |
| Vitamins | ||
| Vitamin A | 43.6 µg (more) | 5% |
| Retinol | 19.8 µg (more) | |
| Beta-carotene | 253 µg (more) | |
| Alpha-carotene | 75.2 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 5.94 µg (more) | |
| Lutein + zeaxanthin | 204 µg (more) | |
| Vitamin C | 7.52 mg (more) | 8% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.26 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 5.54 µg (more) | 5% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.05 mg (more) | 4% |
| Niacin (B3) | 1.26 mg | 8% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 11.9 µg | |
| Folate, DFE | 11.9 µg | 3% |
| Folate, food | 11.9 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 10.9 mg (more) | 2% |
| Minerals | ||
| Calcium | 21.8 mg (more) | 2% |
| Iron | 0.91 mg | 5% |
| Magnesium | 19.8 mg (more) | 5% |
| Phosphorus | 87.1 mg (more) | 7% |
| Potassium | 137 mg (more) | 3% |
| Sodium | 715 mg (more) | 31% |
| Zinc | 1.37 mg (more) | 12% |
| Copper | 0.17 mg (more) | 19% |
| Selenium | 16.4 µg (more) | 30% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Rice, white, cooked, no added fat
Serving size 1 cup, cooked · 158 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 204 kcal | |
| Protein | 4.22 g | |
| Carbohydrates | 44.2 g | |
| Fat | 0.44 g | |
| Alcohol | 0 g | |
| Water | 107 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.12 g | 1% |
| Monounsaturated fat | 0.14 g | |
| Polyunsaturated fat | 0.12 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.11 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.14 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.1 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.63 g | 2% |
| Sugars | 0.08 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.06 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.26 mg (more) | 21% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 2.32 mg (more) | 15% |
| Vitamin B6 | 0.15 mg (more) | 9% |
| Folate | 91.6 µg (more) | |
| Folate, DFE | 152 µg (more) | 38% |
| Folate, food | 4.74 µg | |
| Folic acid | 86.9 µg (more) | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 3.32 mg | 1% |
| Minerals | ||
| Calcium | 15.8 mg | 1% |
| Iron | 1.88 mg (more) | 10% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 67.9 mg | 5% |
| Potassium | 55.3 mg | 1% |
| Sodium | 387 mg | 17% |
| Zinc | 0.77 mg | 7% |
| Copper | 0.11 mg | 12% |
| Selenium | 11.9 µg | 22% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Rice, fried, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 174 kcal (more) | |
| Protein | 3.84 g (more) | |
| Carbohydrates | 32.5 g (more) | |
| Fat | 3.19 g (more) | |
| Alcohol | 0 g | |
| Water | 59.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.49 g (more) | 2% |
| Monounsaturated fat | 0.59 g (more) | |
| Polyunsaturated fat | 1.13 g (more) | |
| Cholesterol | 18 mg (more) | 6% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.35 g (more) | |
| SFA 18:0 (stearic) | 0.11 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.58 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1 g (more) | |
| PUFA 18:3 (linolenic) | 0.12 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.1 g (more) | 4% |
| Sugars | 0.62 g (more) | |
| Vitamins | ||
| Vitamin A | 22 µg (more) | 2% |
| Retinol | 10 µg (more) | |
| Beta-carotene | 128 µg (more) | |
| Alpha-carotene | 38 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 3 µg (more) | |
| Lutein + zeaxanthin | 103 µg (more) | |
| Vitamin C | 3.8 mg (more) | 4% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.13 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.8 µg (more) | 2% |
| Thiamin (B1) | 0.01 mg | 1% |
| Riboflavin (B2) | 0.03 mg (more) | 2% |
| Niacin (B3) | 0.64 mg | 4% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 6 µg | |
| Folate, DFE | 6 µg | 2% |
| Folate, food | 6 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 5.5 mg (more) | 1% |
| Minerals | ||
| Calcium | 11 mg (more) | 1% |
| Iron | 0.46 mg | 3% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 44 mg (more) | 4% |
| Potassium | 69 mg (more) | 1% |
| Sodium | 361 mg (more) | 16% |
| Zinc | 0.69 mg (more) | 6% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 8.3 µg (more) | 15% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Rice, white, cooked, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 129 kcal | |
| Protein | 2.67 g | |
| Carbohydrates | 28 g | |
| Fat | 0.28 g | |
| Alcohol | 0 g | |
| Water | 68 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.08 g | <1% |
| Monounsaturated fat | 0.09 g | |
| Polyunsaturated fat | 0.08 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.07 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.09 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.06 g | |
| PUFA 18:3 (linolenic) | 0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.4 g | 1% |
| Sugars | 0.05 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.04 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.16 mg (more) | 14% |
| Riboflavin (B2) | 0.01 mg | 1% |
| Niacin (B3) | 1.47 mg (more) | 9% |
| Vitamin B6 | 0.09 mg (more) | 5% |
| Folate | 58 µg (more) | |
| Folate, DFE | 96 µg (more) | 24% |
| Folate, food | 3 µg | |
| Folic acid | 55 µg (more) | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 2.1 mg | <1% |
| Minerals | ||
| Calcium | 10 mg | 1% |
| Iron | 1.19 mg (more) | 7% |
| Magnesium | 12 mg (more) | 3% |
| Phosphorus | 43 mg | 3% |
| Potassium | 35 mg | 1% |
| Sodium | 245 mg | 11% |
| Zinc | 0.49 mg | 4% |
| Copper | 0.07 mg | 8% |
| Selenium | 7.5 µg | 14% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Fried rice is FNDDS’s “Rice, fried, NFS” and white rice is “Rice, white, cooked, no added fat”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.