Rice VS Edamame
A detailed nutritional comparison
Rice
Edamame
🎯 Quick Verdict
Edamame (food2) offers a much higher protein and fiber content compared to rice (food1), making it ideal for weight loss and muscle building. Rice is low in protein but serves as a high-carb energy source, suitable for quick energy replenishment or pairing with nutrient-dense foods. Edamame is also lower in calories, making it more friendly for calorie-controlled diets. Both are vegan and gluten-free options with different nutritional focuses.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 (1 cup cooked) | 120 (1 cup cooked) | ✓ |
| Protein | 4.3g | 11g | ✓ |
| Carbs | 45g | 9g | ✓ |
| Fat | 0.4g | 5g | ✓ |
| Fiber | 0.6g | 5g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 9.5mg | ✓ |
| Vitamin K | 0.2mcg | 21mcg | ✓ |
| Iron | 0.2mg | 2.5mg | ✓ |
| Calcium | 10mg | 60mg | ✓ |
🏆 Category Winners
Protein
Edamame contains over 150% more protein than rice, per serving.
Fiber
Edamame is significantly higher in fiber, aiding digestion and satiety.
Calories
Edamame has 40% fewer calories per cup compared to rice.
Vitamins
Edamame contains higher levels of essential vitamins like Vitamin C, K, and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high-carb and incompatible with keto, while edamame is low-carb and suitable for the diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based options ideal for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making them suitable for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Partially Compatible
Rice is excluded from paleo diets, while edamame may be debated due to its legume status.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, whereas edamame is low-carb-friendly.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick energy source from high carbohydrates
- Pairs well with vegetable- or protein-rich dishes for balance
- Low fat content
Food 2 Benefits
- Excellent source of protein for muscle maintenance
- High in fiber to promote digestion and aid satiety
- Rich in antioxidants, supporting overall health
- Contains essential minerals like iron and calcium for bone and blood health
✅ The Bottom Line
For weight loss, muscle building, or nutrient density, edamame is the better choice thanks to its high protein, fiber, and vitamin content. Rice works best as a quick carbohydrate source for energy during endurance activities or as a staple for traditional dishes. Choose edamame for balanced-snacking or health-focused meals, and rice for carb-loading or pairing with nutrient-dense sides.
Choose Food 1 for: Energy replenishment, high-carb diets, traditional meal bases
Choose Food 2 for: Weight loss, muscle building, nutrient-dense diets
