Cauliflower Rice vs White Rice Nutritional Comparison

Top Reasons to Choose Cauliflower Rice Over White Rice Cauliflower rice vs white rice: thinking about making a switch? If you’re still in doubt, the simplest answer probably for now is that—you can never go …

cauliflower rice

Top Reasons to Choose Cauliflower Rice Over White Rice

Cauliflower rice vs white rice: thinking about making a switch? If you’re still in doubt, the simplest answer probably for now is that—you can never go wrong in choosing to be healthy. Rice unquestionably contains essential vitamins and minerals but if there’s a better option that’s more nutritious, why not?

The increasing popularity of cauliflower rice is undeniably apparent nowadays, especially since more and more consumers are starting to be more health conscious post-pandemic. If you’re one of them, below are the reasons why you should replace your conventional meal staple and the nutrient and calorie content of cauliflower rice vs. white rice.

A glimpse of what you’ll see:

All About White Rice and Cauliflower Rice

White rice is heavily milled rice that is considered to be a refined type of grain—meaning, its husk, bran and germ layers are removed making it less nutritious than brown rice and other types of rice. It has become the widest used grain across the globe, along with wheat. White rice is naturally beneficial as it contains fiber, carbohydrates and protein but as it is too processed, some of its nutrients are lost along the way.

cooked rice

Cauliflower rice is made out of cauliflower, grated (using a food processor, a blender or other tools), into small pieces to assimilate rice granules. This can be steamed or sauteed just like ordinary rice. Cauliflower, being a cruciferous vegetable, is said to be a family of cabbages, broccoli and kale that is rich in fiber, B vitamins and antioxidants.

cauliflower rice

Food processor:


Cauliflower Ricer:

Reasons to Choose Cauliflower Rice Over White Rice

choosing food

Since taste can be subjective, I cannot say white rice is more delicious than cauliflower rice or vice versa, as we have different taste preferences. But nutrition-wise, cauliflower rice contains more nutritional value than white rice and this can be your main reason to switch to this healthier alternative to white rice. Below are more reasons why.

  1. Cooking Facts

Cauliflower rice is easier to cook than white rice. We sure do follow a standard recipe in cooking white rice beginning with soaking the rice and letting the water boil until the rice cooks, which all roughly runs from 15-25 minutes, while cauliflower rice only takes around 10 minutes to be prepared and cooked. 

Cauliflower is more flexible to cook than white rice. Its finely chopped soft granules can be easily sautéed with meat and vegetables and can be best paired with savory dishes.

  1. Costs 

If you’re saying yes to cauliflower rice by now, it’s good news for you that while it’s healthier and tastes fairly well, it is not overly expensive. So if you want to stock your pantry with cauliflower supplies, it will not cost you a fortune at all.

  1. Consumption

Sky’s the limit if you’d switch to eating cauliflower in place of white rice. Only 1 cup of white rice is advised per meal. Since cauliflower is low in carbohydrates and calories, you won’t be compelled to limit your consumption. You can eat as much as you want, per meal without worrying about gaining weight. 

  1. Health Benefits

Best in reducing weight.

What makes cauliflower rice stand out is that, while it is richer in fiber, Vitamin C and other minerals, it is undoubtedly lower in calories and carbohydrates which make it a great option for those who want to lose weight. 

Higher in dietary fiber.

Cauliflower is a far better source of dietary fiber than white rice. White rice has only 0.3g of dietary fiber per 100 grams but cauliflower has 2g.

Higher in Vitamin C.

One of the effects of the global pandemic two years ago is that people are now taking significant measures to improve their immune systems. Vitamin C is surely one of the requirements in our daily diet to boost our immunity against diseases. As cauliflower is more loaded with Vitamin C than white rice, this surely is the best option to help your Vitamin C intake be enough daily.

Higher in Potassium

Potassium is important for our body’s water balance and muscle contractions. In comparison to white rice, which has 57 mg of potassium per cup, cauliflower rice has 164 mg. For healthy adult males, the daily recommended potassium consumption is 3,400 mg, and for adult females, it is 2,600 mg.

Higher in Calcium.

If you’re into improving your bone health, Calcium is what you need. The suggested daily dosage for adults is 1,000 mg. Per 1 cup of serving, cauliflower rice has 19 mg of calcium, while white rice has only 1mg.

Cauliflower Rice vs. White Rice: Nutrient Content Comparative Table

BasisCauliflower Rice (1 cup)White Rice (1 cup)
Carbs4 g total (2 g net)46 g  (45 g net)
Protein2 g4 g
Fiber2 g1 g
Potassium164 mg57 mg
Calcium19 mg1 mg

Cauliflower rice:

Organic Cauliflower:

White Jasmine Rice:

To wrap it all up

The quest in knowing which is healthier than the other is answered, but the choice still varies from person to person or meal to meal perhaps. Just first be definite with your purpose or intention so you can choose which of the two is best for your nutritional needs. 

Afterall, everything is good if consumed in moderation. You can still opt for white rice so long as you’ll ensure portion and frequency control, in a day.