Rice VS Mixed Nuts And Dried Fruits
A detailed nutritional comparison
Rice
Mixed Nuts And Dried Fruits
🎯 Quick Verdict
Mixed nuts and dried fruits (food2) are heavier on protein and fiber, making them a nutrient-dense snack for sustained energy and satiety. Rice (food1), on the other hand, is lower in calories and best suited for quick energy, particularly during high-carb meals or active lifestyles. Both have distinct roles in a balanced diet depending on your goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 kcal per cup (cooked) | 300 kcal per 50g serving | ✓ |
| Protein | 2.7g | 7g | ✓ |
| Carbs | 28g | 20g | ✓ |
| Fat | 0.3g | 15g | ✓ |
| Fiber | 0.6g | 3g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 20mg | ✓ |
| Iron | 1mg | 1.5mg | ✓ |
🏆 Category Winners
Protein
Food2 supplies 2.6 times more protein per serving, ideal for satiety and muscle maintenance.
Fiber
Food2 contains 5 times more fiber than food1 and supports digestive health.
Calories
Food1 is significantly lower in calories, making it better for weight management.
Vitamins
Food2 provides slightly higher calcium and iron, improving nutrient density.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Food2 is lower in carbs and fits within typical ketogenic macro ratios.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Food2 aligns with paleo dietary principles, while rice (food1) is excluded due to being a grain.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Food1 is high in carbs (28g per serving), whereas food2 fits low-carb diets with only 20g per serving.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick energy source; great for athletic performance
- Low in fat for diets focused on reduced fat intake
- Provides small amounts of iron for blood health
Food 2 Benefits
- Rich in healthy fats for heart health and sustained energy
- Higher fiber content for improved digestion
- Contains essential minerals like calcium and iron for bone and blood support
- Good combination of proteins and carbs for muscle recovery
✅ The Bottom Line
Rice is excellent for meals requiring low-fat, quick-digesting energy, making it ideal for active lifestyles and carb-focused diets. Mixed nuts and dried fruits are more nutrient-dense, offering longer-lasting energy, higher protein, and fiber, making them valuable for snacking or fueling low-carb or paleo diets.
Choose Food 1 for: Athletic performance, quick energy meals, pairing with protein-heavy dishes
Choose Food 2 for: Sustained energy, nutrient-dense snacks, paleo and low-carb meal plans
