Rice vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Nuts, pecans, halves, raw is higher in more vitamins & minerals

Calories (kcal)

Rice —
Nuts —

Protein (g)

Rice 7.04
Nuts 9.96

Carbs (g)

Rice 80.3
Nuts 12.7

Fat (g)

Rice 1.03
Nuts 73.3

Fiber (g)

Rice 0.149
Nuts 5.79

Quick answers

Which has more protein?

Nuts, pecans, halves, raw — 9.96g vs 7.04g per 100g.

Which is more nutrient-dense?

Nuts, pecans, halves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Rice Nuts
Macronutrients
Water 11.2 g 2.62 g
Protein 7.04 g 9.96 g
Total lipid (fat) 1.03 g 73.3 g
Carbohydrate, by difference 80.3 g 12.7 g
Fiber, total dietary 0.149 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) 0.065 mg 0.548 mg
Riboflavin (Vitamin B2) 0.080 mg —
Niacin (Vitamin B3) 1.43 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.058 mg 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 4.46 mg 54.8 mg
Iron, Fe 0.140 mg 2.37 mg
Magnesium, Mg 26.5 mg 103 mg
Phosphorus, P 108 mg 253 mg
Potassium, K 82.3 mg 360 mg
Sodium, Na 0.463 mg 0 mg
Zinc, Zn 1.35 mg 3.93 mg
Copper, Cu 0.214 mg 0.906 mg
Manganese, Mn 0.981 mg 2.28 mg
Selenium, Se 6.60 ug —
Other Nutrients
Energy (Atwater General Factors) 359 kcal 750 kcal
Energy (Atwater Specific Factors) 370 kcal 700 kcal
Nitrogen 1.18 g 1.88 g
Ash 0.425 g 1.44 g
Total dietary fiber (AOAC 2011.25) 2.77 g —
High Molecular Weight Dietary Fiber (HMWDF) 1.93 g —
Low Molecular Weight Dietary Fiber (LMWDF) 0.296 g —
Starch 74.4 g —
Molybdenum, Mo 64.2 ug 15.6 ug
Biotin 0 ug 22.7 ug
Betaine — 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein — 0 mg
Genistein — 0 mg
Proanthocyanidin dimers — 42.1 mg
Proanthocyanidin trimers — 26.0 mg
Proanthocyanidin 4-6mers — 101 mg
Proanthocyanidin 7-10mers — 84.2 mg
Proanthocyanidin polymers (>10mers) — 223 mg
Apigenin — 0 mg
Luteolin — 0 mg
Myricetin — 0 mg
Quercetin — 0 mg
Flavonoids
(-)-Epicatechin — 0.820 mg
(-)-Epicatechin 3-gallate — 0 mg
(-)-Epigallocatechin — 5.63 mg
(-)-Epigallocatechin 3-gallate — 2.30 mg
(+)-Catechin — 7.24 mg
(+)-Gallocatechin — 0 mg
Choline
Choline from glycerophoshocholine — 6.10 mg
Choline from phosphatidylcholine — 23.0 mg
Choline from phosphocholine — 1.30 mg
Choline from sphingomyelin — 0 mg
Free Choline — 9.70 mg
Total Choline — 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones — 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Rice, white, long grain, unenriched, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Fiber, total dietary -97% in Rice, white, long grain, unenriched, raw Iron, Fe -94% in Rice, white, long grain, unenriched, raw Calcium, Ca -92% in Rice, white, long grain, unenriched, raw Thiamin (Vitamin B1) -88% in Rice, white, long grain, unenriched, raw

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