Rice VS Bean
A detailed nutritional comparison
Rice
Bean
🎯 Quick Verdict
Beans are nutritionally superior in protein, fiber, and micronutrients compared to rice, making them a better choice for a nutrient-dense, balanced diet. Rice, however, offers lower calories and is an excellent source of quick energy, particularly for athletes and those with high energy needs. Both are versatile staples with unique strengths depending on dietary goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 (per 1 cup cooked) | 127 (per 1 cup cooked) | − |
| Protein | 4.3g | 15.4g | − |
| Carbs | 44.5g | 26.1g | − |
| Fat | 0.4g | 0.5g | − |
| Fiber | 0.6g | 13.1g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 46mg | − |
| Iron | 0.7mg | 3.6mg | − |
🏆 Category Winners
Protein
Beans have nearly 4 times the protein of rice per serving.
Fiber
Beans are a fiber powerhouse, offering over 21 times the fiber content of rice.
Calories
Rice provides 60% more calories than beans, ideal for energy-dense meals.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates, exceeding keto limits.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Beans are permissible in certain interpretations of paleo diets, but rice is excluded.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high-carb and not suitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy due to high carbohydrate content
- Gluten-free and easy to digest for most individuals
- Affordable and versatile for a variety of dishes
Food 2 Benefits
- Rich in protein for muscle maintenance and repair
- Excellent source of dietary fiber to support gut health
- Contains antioxidants and micronutrients such as iron and calcium
✅ The Bottom Line
Choose beans for their superior nutrient profile, including high protein, fiber, and vitamins, making them ideal for balanced and weight-management diets. Opt for rice when fast energy or lower calorie options are needed, especially for athletes or active individuals.
Choose Food 1 for: Quick energy, affordable meals, gluten-free diets
Choose Food 2 for: High-protein diets, fiber-rich meals, nutrient density
