Pancake vs White Rice: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
White Rice is generally healthier
White Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (130 vs 227), less sugar (0.1g vs 6.5g), less sodium (1mg vs 440mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
White Rice
130 kcal
More Protein
Pancake
6.4g
More Fiber
Pancake
0.9g
Less Sugar
White Rice
0.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pancake | White Rice | Difference |
|---|---|---|---|
| Calories | 227kcal | 130kcal✓ | +97.0kcal |
| Protein | 6.4g✓ | 2.7g | +3.7g |
| Carbohydrates | 28g | 28g | 0.0g |
| Fat | 10g | 0.3g✓ | +9.7g |
| Fiber | 0.9g✓ | 0.4g | +0.5g |
| Sugar | 6.5g | 0.1g✓ | +6.4g |
| Sodium | 440mg | 1mg✓ | +439.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pancake
White Rice
Diet Compatibility
Pancake
White Rice
When to Choose Pancake
- ✓Higher in protein (6.4g vs 2.7g)
- ✓More fiber (0.9g vs 0.4g)
- ✓Lower in carbs (28g vs 28g)
Common Uses
When to Choose White Rice
- ✓Lower in calories (130 vs 227)
- ✓Less sugar (0.1g vs 6.5g)
- ✓Lower sodium (1mg vs 440mg)
Common Uses
Pancake vs White Rice: Nutritional Analysis
Pancake is more calorie-dense at 227 calories per 100g compared to 130 for White Rice, a difference of 97 calories. On the protein front, Pancake delivers more with 6.4g per 100g versus 2.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pancake and White Rice tell different nutritional stories. Pancake provides 28g of carbohydrates, 10g of fat, and 0.9g of fiber per 100g, while White Rice contains 28g carbs, 0.3g fat, and 0.4g fiber. The higher fiber content in Pancake supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pancake contains 6.5g while White Rice has 0.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: White Rice is the lower-calorie choice at 130 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pancake provides more protein (6.4g/100g), supporting muscle repair and growth.
- For sustained energy: Pancake offers more fiber (0.9g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pancake or White Rice?
Pancake has more calories with 227 kcal per 100g, compared to White Rice with 130 kcal. That's a difference of 97 calories per 100g serving.
Is Pancake healthier than White Rice?
Based on our nutritional analysis, White Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. White Rice has 130 calories, 2.7g protein, and 0.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pancake and White Rice?
Pancake has more protein with 6.4g per 100g, compared to White Rice with 2.7g. Pancake provides 3.7g more protein per 100g serving.
Which is better for weight loss, Pancake or White Rice?
For weight loss, White Rice is the better choice with only 130 calories per 100g compared to 227 calories in Pancake. Pancake also offers 0.9g of fiber per 100g, which helps you feel fuller longer.
Does Pancake or White Rice have fewer carbs?
Pancake and White Rice have the same carbohydrate content at 28g per 100g.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.