Rice VS Black Beans
A detailed nutritional comparison
Rice
Black Beans
🎯 Quick Verdict
Black beans are more nutrient-dense, offering more protein (9g vs 2.7g per 100g) and fiber (6.9g vs 0.4g per 100g), making them a better choice for protein and digestion. Rice, on the other hand, is lighter in calories (130 vs 150 per 100g) and is better suited for energy-focused diets or as a versatile base for meals. Choosing between them depends on your dietary goals and meal context.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 150 | ✓ |
| Protein | 2.7g | 9g | ✓ |
| Carbs | 28g | 27g | ✓ |
| Fat | 0.3g | 0.5g | − |
| Fiber | 0.4g | 6.9g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg | 0.1mg | − |
| Folate (B9) | 6mcg | 172mcg | ✓ |
| Iron | 0.2mg | 2.1mg | ✓ |
| Calcium | 10mg | 35mg | ✓ |
| Magnesium | 12mg | 70mg | ✓ |
🏆 Category Winners
Protein
Black beans provide over three times the protein per serving compared to rice.
Fiber
Black beans have 17 times the fiber content of rice.
Calories
Rice has slightly fewer calories per 100g than black beans, making it more calorie-light.
Vitamins
Black beans excel in providing folate, iron, calcium, and magnesium, far surpassing rice in these vitamins and minerals.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and unsuitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and ideal for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making them gluten-free.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is not paleo-friendly, while black beans are allowed in some versions of the paleo diet.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and not suitable for strict low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in calories, making it suitable for weight management
- Provides energy-rich carbohydrates for physical activity
- Gentle on the digestive system, appropriate for sensitive stomachs
Food 2 Benefits
- Rich in plant-based protein, ideal for muscle repair
- High in fiber for improved digestion and gut health
- Good source of iron and magnesium for energy and bone support
- Contains folate, supporting healthy cell growth and function
✅ The Bottom Line
Choose rice if you need a lighter, easy-to-digest base for meals or are focusing on calorie control. Opt for black beans if you're looking for a nutrient-dense, high-protein, and fiber-rich food with added vitamins and minerals. Combining both foods can provide a balanced and complete nutritional profile.
Choose Food 1 for: Weight management, sensitive digestion, energy-focused meals
Choose Food 2 for: High-protein diets, digestion support, nutrient-dense meals
