Rice VS Boiled Chicken Breast
A detailed nutritional comparison
Rice
Boiled Chicken Breast
🎯 Quick Verdict
Boiled chicken breast is a lean protein powerhouse with significantly more protein and fewer calories per serving compared to rice. Meanwhile, rice is rich in carbohydrates, fiber, and energy, making it suitable for fueling workouts or meals that require sustained energy. Each food has distinct nutritional strengths tailored to different dietary needs.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (1 cup cooked) | 165 (3.5 oz cooked) | ✓ |
| Protein | 2.5g | 31g | ✓ |
| Carbs | 28g | 0g | ✓ |
| Fat | 0.3g | 3.5g | ✓ |
| Fiber | 0.6g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0.1mcg | ✓ |
| Calcium | 10mg | 13mg | ✓ |
| Iron | 0.4mg | 0.9mg | ✓ |
| Vitamin B6 | 0.1mg | 0.6mg | ✓ |
🏆 Category Winners
Protein
Chicken breast has 31g of protein compared to rice’s 2.5g, making it an excellent choice for high-protein diets.
Fiber
Rice contains 0.6g of fiber per serving, whereas chicken breast has no fiber.
Calories
A typical serving of rice contains fewer calories (130 vs 165), but this may vary based on portion size.
Vitamins
Chicken breast is superior in Vitamin B6, calcium, iron, and Vitamin D, all of which are essential micronutrients.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Chicken breast is low-carb (0g carbs), whereas rice is high-carb (28g per serving).
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, while chicken is an animal product.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Both rice and chicken breast are naturally gluten-free.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Chicken breast fits paleo diets, while rice does not conform to paleo guidelines.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs (28g per serving), while chicken breast contains 0g of carbs.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich source of carbohydrates for energy
- Low fat and cholesterol content for heart health
- Provides minor amounts of fiber for digestion aid
- Naturally gluten-free and easy to digest
Food 2 Benefits
- Excellent source of lean protein for muscle building and repair
- Rich in Vitamin B6, supporting brain health and metabolism
- Low in carbohydrates, ideal for weight management or ketogenic diets
- Contains essential minerals like calcium and iron for bone and oxygen transport
✅ The Bottom Line
Choose chicken breast for its high protein, lower calorie content, and essential nutrients, especially if you’re aiming for weight loss or muscle building. Opt for rice if you need sustained energy, fiber, or are following a vegan diet.
Choose Food 1 for: Energy boost, vegan dishes, gluten-free side options
Choose Food 2 for: Weight loss, high-protein diets, post-workout recovery
