Mujaddara vs white rice: which is healthier?
Mujaddara is more nutrient-dense, scoring 35/100 against 25/100 for white rice. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Mujaddara
168 kcal per 100 g. 1 plate: 300 g
Higher scoreWhite rice
130 kcal per 100 g. 1 cup cooked: 158 g
Which to pick for your goal
- Fewer caloriesWhite rice168 vs 130 kcal per 100 g
- More proteinMujaddara5 vs 2.7 g per 100 g
- More fiberMujaddara2.3 vs 0.4 g per 100 g
- Less sugarWhite rice1.8 vs <0.1 g per 100 g
- More potassiumMujaddara169 vs 35 mg per 100 g
- Less saturated fatWhite rice0.9 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Mujaddara, 100 g | White rice, 100 g | Mujaddara, 300 g | White rice, 158 g |
|---|---|---|---|---|
| Calories | 168 kcal | 130 kcal | 504 kcal | 205 kcal |
| Protein | 5 g | 2.7 g | 15 g | 4.3 g |
| Carbohydrates | 24 g | 28 g | 72 g | 45 g |
| Sugars | 1.8 g | <0.1 g | 5.5 g | <0.1 g |
| Fiber | 2.3 g | 0.4 g | 7 g | 0.6 g |
| Fat | 6 g | 0.3 g | 18 g | 0.4 g |
| Saturated fat | 0.9 g | <0.1 g | 2.6 g | 0.1 g |
| Vitamin C | 3.3 mg | 0 mg | 9.9 mg | 0 mg |
| Vitamin A | 0.4 µg | 0 µg | 1.3 µg | 0 µg |
| Potassium | 169 mg | 35 mg | 508 mg | 55 mg |
| Iron | 1.8 mg | 1.2 mg | 5.4 mg | 1.9 mg |
| Calcium | 21 mg | 10 mg | 64 mg | 16 mg |
| Magnesium | 15 mg | 12 mg | 46 mg | 19 mg |
| Sodium | 228 mg | 1 mg | 683 mg | 1.6 mg |
Last updated . Scores use the HowHealthyIs Score method.