Rice VS Arroz Integral
A detailed nutritional comparison
Rice
Arroz Integral
🎯 Quick Verdict
Arroz integral (brown rice) is nutritionally superior to white rice due to its higher protein (2.7g vs 2g per 100g) and fiber content (1.8g vs 0.4g per 100g). However, white rice has fewer calories and can be easier to digest, making it suitable for lighter meals or quick carbohydrate energy needs.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 111 | ✓ |
| Protein | 2g | 2.7g | ✓ |
| Carbs | 28g | 23g | ✓ |
| Fat | 0.3g | 0.9g | ✓ |
| Fiber | 0.4g | 1.8g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B3 (Niacin) | 0.72mg | 1.68mg | ✓ |
| Magnesium | 12mg | 43mg | ✓ |
| Iron | 0.1mg | 0.4mg | ✓ |
🏆 Category Winners
Protein
Arroz integral has 35% more protein per serving than white rice.
Fiber
Arroz integral provides over 4 times the dietary fiber.
Calories
White rice has 15% fewer calories than brown rice.
Vitamins
Arroz integral contains significantly more magnesium, iron, and vitamin B3.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are too high in carbohydrates for a keto diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both options are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making them safe for gluten-free diets.
Paleo
Food 1: Compatible
Food 2: Compatible
Rice in general can fit some interpretations of paleo diets.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
High carbohydrate content disqualifies them from strict low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of carbohydrate energy for workouts or recovery
- Easily digestible for those with sensitive stomachs
- Lower in calories compared to brown rice
Food 2 Benefits
- Higher fiber supports better digestion and gut health
- More protein helps maintain muscle and tissue health
- Rich in magnesium and B vitamins for energy production and overall health
✅ The Bottom Line
Brown rice (arroz integral) is the better choice nutritionally, offering higher fiber, protein, and micronutrients with fewer calories than white rice. White rice is a good choice for quick energy and easier digestion, especially for athletes or individuals needing rapid carbohydrate replenishment.
Choose Food 1 for: Easy digestion, quick energy, light meals
Choose Food 2 for: Weight maintenance, heart health, balanced nutrition
