Which one is lower in calories?
Congee is lower in calories based on available per-100g estimates, when both values are available.
Nutrition comparisonCalories and macros
Congee vs white rice: Calories and Nutrition Comparison
Compare Congee and white rice by calories, protein, carbs, fat, and nutrition profile. Nutrition values can vary by serving size, preparation method, and brand.
Congee
46 kcal
white rice
116 kcal
Higher protein
white rice
Lower sugar
Similar
Snapshot
Side-by-side Nutrition Summary
Per-100g estimates from the EatCheck food database. Missing values remain visible as Not available.
Congee
white rice
Details
Nutrition Comparison Table
Nutrient
Congee
white rice
Difference
Note
Calories
46 kcal
116 kcal
70 kcal
Congee is lower for calories per 100g.
Protein
0.8 g
2.6 g
1.8 g
Congee is lower for protein per 100g.
Carbs
10.1 g
25.6 g
15.5 g
Congee is lower for carbs per 100g.
Fat
0.1 g
0.3 g
0.2 g
Congee is lower for fat per 100g.
Fiber
0.1 g
0.3 g
0.2 g
Congee is lower for fiber per 100g.
Sugar
0 g
0 g
0 g
Congee and white rice are similar for sugar.
Sodium
2 mg
1 mg
1 mg
white rice is lower for sodium per 100g.
Summary
Better Choice Summary
Lower calorie choice
Congee
This may vary depending on serving size and preparation method.
Higher protein choice
white rice
This may vary depending on serving size and preparation method.
Lower sugar choice
Similar
This may vary depending on serving size and preparation method.
More filling choice
white rice
This may vary depending on serving size and preparation method.
Answers
Quick Comparison Answers
Which one has more protein?
white rice has more protein based on available per-100g estimates, when both values are available.
Which one may be better for weight management?
Congee may be the lighter calorie choice, while white rice may offer more protein. The better fit depends on serving size, the rest of the meal, and your overall eating goals.
Food guides
View Individual Nutrition Guides
Questions
FAQ
Which has more calories, Congee or white rice?
white rice has more calories per 100g, based on available EatCheck estimates.
Which has more protein, Congee or white rice?
white rice has more protein per 100g, based on available EatCheck estimates.
Is Congee healthier than white rice?
It depends on serving size, preparation, and your overall meal pattern. Compare calories, protein, fiber, sugar, sodium, and portion size rather than treating either food as automatically healthier.
Which is better for weight loss, Congee or white rice?
The better fit may be the option with a portion size and nutrition profile that supports your overall calorie needs. EatCheck provides estimates and context, not weight-loss promises.
Can EatCheck compare foods from photos?
EatCheck can help scan meals from photos or text and provide estimated calories, macros, and nutrition context for easier food comparisons.
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