Rice VS Peanuts
A detailed nutritional comparison
Rice
Peanuts
🎯 Quick Verdict
Rice is a carbohydrate-rich grain with fewer calories per serving, making it a good choice for energy or weight management. On the other hand, peanuts are nutrient-dense, offering significantly higher levels of protein, fiber, and healthy fats, ideal for muscle growth and sustained energy. Peanuts are better for overall nutritional benefits, but rice is lighter and better for low-calorie diets.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g (cooked) | 567 per 100g | ✓ |
| Protein | 2.7g per 100g (cooked) | 25.8g per 100g | ✓ |
| Carbs | 28.2g per 100g (cooked) | 16.1g per 100g | ✓ |
| Fat | 0.3g per 100g (cooked) | 49.2g per 100g | ✓ |
| Fiber | 0.4g per 100g (cooked) | 8.5g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin E | 0mg | 8mg | ✓ |
| Vitamin B6 | 0.093mg | 0.348mg | ✓ |
| Magnesium | 12mg | 168mg | ✓ |
| Iron | 0.2mg | 4.6mg | ✓ |
🏆 Category Winners
Protein
Peanuts contain nearly 10 times more protein than rice per serving, making them better for muscle maintenance and growth.
Fiber
Peanuts offer 21 times more fiber than rice, contributing significantly to digestion and satiety.
Calories
Cooked rice contains far fewer calories than peanuts, making it a better choice for calorie-controlled diets.
Vitamins
Peanuts provide higher levels of essential nutrients including magnesium, iron, and vitamin E, enhancing nutritional value.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, while peanuts are low-carb and high-fat, fitting the keto diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegans.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor peanuts contain gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is a grain and not paleo-friendly, while peanuts, though technically legumes, are often accepted in paleo circles.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is carbohydrate-dense, whereas peanuts are low-carb and suitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy through carbohydrates
- Low in fat, suitable for low-fat diets
- Easily digestible and gentle on the stomach
Food 2 Benefits
- Rich in protein for muscle building and repair
- High in healthy fats supporting heart health
- Good source of fiber for digestive health
- Contains antioxidants like vitamin E for cellular protection
✅ The Bottom Line
Rice is ideal for those seeking a low-fat, low-calorie option to fuel workouts or balance meals, especially if energy needs are high. Peanuts are a nutrient powerhouse, well-suited for boosting protein, fiber, and healthy fat intake—perfect for snacks, meal enrichment, or sustaining energy. Choose rice for light meals or weight loss; opt for peanuts for more nutrient-dense options and muscle-building diets.
Choose Food 1 for: Low-calorie diets, quick energy, light meals
Choose Food 2 for: Muscle building, heart health, snacks, nutrient density
