Rice VS Chicken Teriyaki
A detailed nutritional comparison
Rice
Chicken Teriyaki
🎯 Quick Verdict
Chicken teriyaki is a higher-protein option, offering significantly more protein compared to rice, while rice provides slightly more fiber and fewer calories. Chicken teriyaki also delivers more micronutrients like iron and niacin. Rice works well for energy and light meals, while chicken teriyaki is ideal for protein-rich diets and hearty dishes.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 | 290 | ✓ |
| Protein | 4.2g | 18g | ✓ |
| Carbs | 45g | 10g | ✓ |
| Fat | 0.4g | 12g | ✓ |
| Fiber | 0.6g | 0.4g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin A | 0mcg | 30mcg | ✓ |
| Vitamin C | 0mg | 3mg | ✓ |
| Iron | 0.2mg | 1.5mg | ✓ |
| Niacin (Vitamin B3) | 0.6mg | 8mg | ✓ |
| Calcium | 10mg | 20mg | ✓ |
🏆 Category Winners
Protein
Chicken teriyaki has over four times more protein per serving than rice.
Fiber
Rice provides 50% more fiber than chicken teriyaki per serving.
Calories
Rice has approximately 30% fewer calories than chicken teriyaki.
Vitamins
Chicken teriyaki offers more iron, niacin, and vitamin A, making it nutrient-dense compared to rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Chicken teriyaki is low in carbs, while rice is high-carb and unsuitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, whereas chicken teriyaki contains animal products.
Gluten Free
Food 1: Compatible
Food 2: Not Compatible
Rice is naturally gluten-free, but chicken teriyaki may contain soy sauce with gluten unless labeled gluten-free.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Rice is excluded from paleo diets, and chicken teriyaki often includes sauces or sweeteners that are not paleo-compliant.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs (45g per serving), while chicken teriyaki is lower in carbs (10g per serving).
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to high carbohydrate content
- Low in fat, making it a light choice for meals
- Naturally gluten-free, suitable for those with gluten intolerance
Food 2 Benefits
- High in protein for muscle repair and maintenance
- Rich in niacin, supports energy production and skin health
- Contains heme iron, aiding in oxygen transport in the blood
✅ The Bottom Line
Choose rice for light meals, gluten-free diets, or quick energy from carbohydrates. Opt for chicken teriyaki for protein-rich meals, post-workout recovery, or nutrient-dense dishes. Each food has distinct advantages depending on dietary goals.
Choose Food 1 for: Light meals, gluten-free diets, energy boost
Choose Food 2 for: Protein-rich diets, workout recovery, nutrient density
