White Rice vs Wheaties Protein Maple Almond Breakfast Cereal: 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 422), less sugar (0.1g vs 9.38g), less sodium (1mg vs 359mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
White Rice
130 kcal
More Protein
Wheaties Protein Maple Almond Breakfast Cereal
34.4g
More Fiber
Wheaties Protein Maple Almond Breakfast Cereal
9.4g
Less Sugar
White Rice
0.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | White Rice | Wheaties Protein Maple Almond Breakfast Cereal | Difference |
|---|---|---|---|
| Calories | 130kcal✓ | 422kcal | -292.0kcal |
| Protein | 2.7g | 34.4g✓ | -31.7g |
| Carbohydrates | 28g✓ | 43.8g | -15.8g |
| Fat | 0.3g✓ | 15.6g | -15.3g |
| Fiber | 0.4g | 9.4g✓ | -9.0g |
| Sugar | 0.1g✓ | 9.38g | -9.3g |
| Sodium | 1mg✓ | 359mg | -358.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
White Rice
Wheaties Protein Maple Almond Breakfast Cereal
Diet Compatibility
White Rice
Wheaties Protein Maple Almond Breakfast Cereal
When to Choose White Rice
- ✓Lower in calories (130 vs 422)
- ✓Lower in carbs (28g vs 43.8g)
- ✓Less sugar (0.1g vs 9.38g)
- ✓Lower sodium (1mg vs 359mg)
Common Uses
When to Choose Wheaties Protein Maple Almond Breakfast Cereal
- ✓Higher in protein (34.4g vs 2.7g)
- ✓More fiber (9.4g vs 0.4g)
Common Uses
White Rice vs Wheaties Protein Maple Almond Breakfast Cereal: Nutritional Analysis
Wheaties Protein Maple Almond Breakfast Cereal is more calorie-dense at 422 calories per 100g compared to 130 for White Rice, a difference of 292 calories. On the protein front, Wheaties Protein Maple Almond Breakfast Cereal delivers more with 34.4g 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 White Rice and Wheaties Protein Maple Almond Breakfast Cereal tell different nutritional stories. White Rice provides 28g of carbohydrates, 0.3g of fat, and 0.4g of fiber per 100g, while Wheaties Protein Maple Almond Breakfast Cereal contains 43.8g carbs, 15.6g fat, and 9.4g fiber. The higher fiber content in Wheaties Protein Maple Almond Breakfast Cereal supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: White Rice contains 0.1g while Wheaties Protein Maple Almond Breakfast Cereal has 9.38g 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: Wheaties Protein Maple Almond Breakfast Cereal provides more protein (34.4g/100g), supporting muscle repair and growth.
- For sustained energy: Wheaties Protein Maple Almond Breakfast Cereal offers more fiber (9.4g/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, White Rice or Wheaties Protein Maple Almond Breakfast Cereal?
Wheaties Protein Maple Almond Breakfast Cereal has more calories with 422 kcal per 100g, compared to White Rice with 130 kcal. That's a difference of 292 calories per 100g serving.
Is White Rice healthier than Wheaties Protein Maple Almond Breakfast Cereal?
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 White Rice and Wheaties Protein Maple Almond Breakfast Cereal?
Wheaties Protein Maple Almond Breakfast Cereal has more protein with 34.4g per 100g, compared to White Rice with 2.7g. Wheaties Protein Maple Almond Breakfast Cereal provides 31.7g more protein per 100g serving.
Which is better for weight loss, White Rice or Wheaties Protein Maple Almond Breakfast Cereal?
For weight loss, White Rice is the better choice with only 130 calories per 100g compared to 422 calories in Wheaties Protein Maple Almond Breakfast Cereal. Wheaties Protein Maple Almond Breakfast Cereal also offers 9.4g of fiber per 100g, which helps you feel fuller longer.
Does White Rice or Wheaties Protein Maple Almond Breakfast Cereal have fewer carbs?
White Rice has fewer carbs with 28g per 100g, compared to Wheaties Protein Maple Almond Breakfast Cereal with 43.8g. If you're following a low-carb diet, White Rice is the better option with 15.8g fewer carbohydrates.
Related Comparisons
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.