Mushroom risotto vs white rice: which is healthier?
White rice is more nutrient-dense, scoring 25/100 against 14/100 for mushroom risotto. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Mushroom risotto
134 kcal per 100 g. 1 plate: 400 g
White rice
130 kcal per 100 g. 1 cup cooked: 158 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAbout even134 vs 130 kcal per 100 g
- More proteinMushroom risotto3.6 vs 2.7 g per 100 g
- More fiberAbout even0.3 vs 0.4 g per 100 g
- Less sugarWhite rice1.2 vs <0.1 g per 100 g
- More potassiumMushroom risotto166 vs 35 mg per 100 g
- Less saturated fatWhite rice2 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Mushroom risotto, 100 g | White rice, 100 g | Mushroom risotto, 400 g | White rice, 158 g |
|---|---|---|---|---|
| Calories | 134 kcal | 130 kcal | 536 kcal | 205 kcal |
| Protein | 3.6 g | 2.7 g | 14 g | 4.3 g |
| Carbohydrates | 19 g | 28 g | 75 g | 45 g |
| Sugars | 1.2 g | <0.1 g | 4.8 g | <0.1 g |
| Fiber | 0.3 g | 0.4 g | 1.2 g | 0.6 g |
| Fat | 4.4 g | 0.3 g | 18 g | 0.4 g |
| Saturated fat | 2 g | <0.1 g | 8.2 g | 0.1 g |
| Vitamin C | 1.7 mg | 0 mg | 6.8 mg | 0 mg |
| Vitamin A | 37 µg | 0 µg | 146 µg | 0 µg |
| Potassium | 166 mg | 35 mg | 663 mg | 55 mg |
| Iron | 0.4 mg | 1.2 mg | 1.7 mg | 1.9 mg |
| Calcium | 56 mg | 10 mg | 225 mg | 16 mg |
| Magnesium | 11 mg | 12 mg | 45 mg | 19 mg |
| Sodium | 318 mg | 1 mg | 1270 mg | 1.6 mg |
Last updated . Scores use the HowHealthyIs Score method.