Which Is the Healthier Carb Source?

Where Cauliflower Rice Wins

Cauliflower Rice Is Lower in Calories

Cauliflower rice is lower in calories than white rice. Each 100-gram (g) serving (about a half cup) of cauliflower contains 28 calories, so you can expect the same amount of calories in cauliflower that’s been prepared into rice.

White rice contains 359 calories, for comparison.

Staying within your estimated calorie needs is part of maintaining a healthy diet, so for some people, choosing a lower-calorie option can be healthier.

Cauliflower Rice Is Better for Stable Blood Sugar

Cauliflower rice has less of an impact on your blood sugar than white rice. This is measured using the glycemic index, which captures how quickly a given food raises blood sugar, on a scale of 0 to 100.

Cauliflower has a glycemic index of 12, which is very low. White rice, on the other hand, has a glycemic index of 85, which is classified as high.

Cauliflower Has More Nutrients

While you might associate immune-boosting vitamin C with citrus fruits, cauliflower is a great source of the nutrient. A serving of cauliflower or cauliflower rice contains 67.1 milligrams (mg) of vitamin C. That’s a substantial portion of the recommended daily intake, which is 75 mg for women and 90 mg for men.

Cauliflower is also a good source of antioxidants, chemical compounds that reduce inflammation and help prevent cell damage. The antioxidants in cauliflower, including vitamin C, have been linked to cancer-fighting potential and improved heart health.

Cauliflower contains the nutrient choline, too, which supports your muscles, liver, and brain. Cauliflower contains about 39 mg of choline per 100-mg serving, compared to just over 2 mg in a similar serving of white rice. That means cauliflower contains up to 9% of your daily choline needs.

Where White Rice Wins

White Rice Is Better for Weight Gain

If you need to maintain or gain weight, white rice may be the better choice because of its higher calorie content. White rice can be part of a nutrient-rich but higher-calorie diet that some people require.

White Rice Is Better for Gut Issues

If you’re recovering from illness or have other stomach-related issues, white rice may be the healthier choice for you. That’s because white rice is easy to digest. It’s a cornerstone of the BRAT diet or bland diet, which is useful for recovering from illness. 

White Rice May Have More Fiber

When it comes to fiber, white rice actually has more fiber per serving than cauliflower. Cauliflower contains 1.9 grams of fiber while white rice has 2.7 grams per 100-gram serving.

Generally, Americans need more fiber in their diets. However, if you’re following a bland or gentle diet, less fiber can be a good choice. The soft texture of cauliflower rice and white rice can make them gentle to digest.