Rice VS Moong Dal
A detailed nutritional comparison
Rice
Moong Dal
🎯 Quick Verdict
Moong dal is nutritionally superior to rice due to its higher protein (7g vs 2.7g per 100g cooked) and fiber content (1.8g vs 0.4g per 100g cooked). Rice has fewer calories (130 vs 105 per 100g cooked), making it a better option for lower-calorie meals. Both are versatile, but moong dal is ideal for high-protein diets, while rice offers simplicity and energy for carb-focused diets.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 105 | ✓ |
| Protein | 2.7g | 7g | ✓ |
| Carbs | 28g | 18g | ✓ |
| Fat | 0.3g | 0.5g | ✓ |
| Fiber | 0.4g | 1.8g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg | 0.2mg | ✓ |
| Iron | 0.2mg | 1.2mg | ✓ |
| Magnesium | 12mg | 38mg | ✓ |
🏆 Category Winners
Protein
Moong dal provides over 2.5 times more protein than rice per serving.
Fiber
Moong dal has 4.5 times more dietary fiber, supporting better digestion.
Calories
Rice has slightly fewer calories per serving, making it suitable for low-calorie diets.
Vitamins
Moong dal is richer in essential nutrients, including iron and magnesium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are carb-heavy and unsuitable for ketogenic diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods align with paleo guidelines.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both have relatively high carbohydrate levels, making them unsuitable for strict low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy with its high carbohydrate content
- Low in calories, helpful for weight management when portioned properly
- Gluten-free, suitable for individuals with gluten intolerance
Food 2 Benefits
- Excellent source of plant-based protein for muscle development
- Rich in iron and magnesium for energy and bone health
- High fiber content aids digestion and promotes satiety
- Contains essential amino acids for overall body repair
✅ The Bottom Line
Choose moong dal for a nutrient-dense option high in protein and fiber, particularly suitable for vegetarians, those focused on muscle growth, or individuals aiming to improve digestion. Opt for rice if you need a low-fat, lower-calorie energy source that's quick to prepare and versatile in meal planning.
Choose Food 1 for: Low-calorie diets, quick energy meals, simple carb source
Choose Food 2 for: High-protein diets, nutrient density, vegetarian muscle-building
