Rice VS Avocados
A detailed nutritional comparison
Rice
Avocados
🎯 Quick Verdict
While rice is a staple grain providing energy primarily through carbohydrates, avocados shine as a nutrient-dense fruit with healthy fats, fiber, and vitamins. Rice is lower in calories but offers less fiber and fewer vitamins compared to avocado. Choose rice for energy-focused meals and avocado for nutrient density and heart health benefits.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g | 160 per 100g | ✓ |
| Protein | 2.7g per 100g | 2g per 100g | − |
| Carbs | 28g per 100g | 8.5g per 100g | ✓ |
| Fat | 0.3g per 100g | 14.7g per 100g | ✓ |
| Fiber | 0.4g per 100g | 6.7g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg per 100g | 0.257mg per 100g | ✓ |
| Vitamin K | 0.0mcg per 100g | 21mcg per 100g | ✓ |
| Potassium | 35mg per 100g | 485mg per 100g | ✓ |
🏆 Category Winners
Protein
Both rice and avocado contain roughly the same protein amount per 100g.
Fiber
Avocado has 6.7g of fiber, which is significantly greater than rice's 0.4g per 100g.
Calories
Rice is 18% lower in calories compared to avocado.
Vitamins
Avocado provides significantly higher levels of key vitamins like Vitamin B6, Vitamin K, and Potassium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Avocado is low-carb and high-fat, ideal for keto diets, while rice is carb-heavy.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor avocado contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods are natural and unprocessed, fitting paleo dietary requirements.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is a high-carb food, whereas avocado is low-carb and fits low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy from carbohydrates
- Low in fat, making it a light option
- Easy to digest for sensitive stomachs
Food 2 Benefits
- Rich in healthy monounsaturated fats for heart health
- High in fiber to support digestion and gut health
- Provides essential vitamins and minerals including potassium and Vitamin K
✅ The Bottom Line
Choose rice for energy-focused meals, such as pre-workout or recovery, where carbs are a priority. Opt for avocado when nutrient density, heart health support, or digestion are the key goals. Both can integrate well into balanced meals depending on your dietary needs.
Choose Food 1 for: Energy-focused meals, easy digestion, quick carb-loading
Choose Food 2 for: Heart health, keto diets, nutrient-rich snacks
