Rice VS Low Fat Greek Yogurt
A detailed nutritional comparison
Rice
Low Fat Greek Yogurt
🎯 Quick Verdict
Low-fat Greek yogurt is higher in protein and lower in calories, making it an excellent choice for weight loss and muscle maintenance. Rice, while higher in fiber and carbohydrates, is ideal for energy replenishment, particularly for endurance activities or as a staple in balanced meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 205 (per cup, cooked) | 100 (per 150g, plain low-fat) | ✓ |
| Protein | 4g | 10g | ✓ |
| Carbs | 45g | 6g | ✓ |
| Fat | 0.4g | 2g | ✓ |
| Fiber | 0.6g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 1mcg | ✓ |
| Calcium | 10mg | 150mg | ✓ |
| Iron | 0.3mg | 0mg | ✓ |
🏆 Category Winners
Protein
Low-fat Greek yogurt has 150% more protein compared to rice, making it ideal for muscle maintenance and repair.
Fiber
Rice contains 0.6g of fiber, while yogurt has no dietary fiber, making rice better for digestion support.
Calories
Low-fat Greek yogurt has approximately 50% fewer calories per serving than rice.
Vitamins
Yogurt offers more calcium and vitamin D, essential for bone health, whereas rice is low in these nutrients.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, while yogurt is low-carb and fits into keto diets.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, while yogurt is sourced from dairy.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor low-fat Greek yogurt contains gluten.
Paleo
Food 1: Compatible
Food 2: Not Compatible
Rice is considered paleo-friendly, but Greek yogurt is excluded from strict paleo diets due to its dairy origin.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Yogurt has 6g carbs per serving, making it a suitable low-carb choice, while rice is high-carb.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides sustained energy due to high carbohydrate content
- Low in fat, making it heart-health friendly
- Contains small amounts of iron, supporting oxygen transport in the body
Food 2 Benefits
- High in protein for muscle maintenance and repair
- Rich in calcium and vitamin D for strong bones
- Low in calories, supporting weight management
✅ The Bottom Line
Low-fat Greek yogurt is the better choice for individuals focused on weight loss, muscle building, or low-carb diets. Rice, on the other hand, is more suitable for those needing sustained energy for physical activities or adding balance to meals.
Choose Food 1 for: Energy replenishment, balanced meals, vegan diets
Choose Food 2 for: Weight loss, low-carb diets, muscle recovery
