Rice VS Pecan
A detailed nutritional comparison
Rice
Pecan
🎯 Quick Verdict
Rice is lower in calories and carbohydrates than pecans, making it a good choice for low-calorie or high-carb meals. Pecans, however, are far superior in protein, healthy fats, and fiber, as well as micronutrient density such as magnesium and zinc, making them better for a nutrient-dense snack or ingredient. Choose rice for energy-focused meals and pecans for heart-healthy, protein-rich eating or snacks.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 193 | ✓ |
| Protein | 2.7g | 2.6g | − |
| Carbs | 28.2g | 3.9g | ✓ |
| Fat | 0.3g | 20.2g | ✓ |
| Fiber | 0.4g | 2.7g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin E | 0mg | 0.4mg | ✓ |
| Magnesium | 10mg | 34mg | ✓ |
| Iron | 0.2mg | 0.7mg | ✓ |
🏆 Category Winners
Protein
Both foods have similar protein content (2.7g for rice vs 2.6g for pecans).
Fiber
Pecans have 6.75 times more fiber per serving compared to rice.
Calories
Rice has approximately 33% fewer calories per serving compared to pecans.
Vitamins
Pecans are significantly richer in vitamin E and magnesium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, while pecans are low-carb with healthy fats.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based foods.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is excluded from the paleo diet due to being a grain, while pecans are acceptable.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is carb-heavy, whereas pecans are low in carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy through high carbohydrate content
- Low-fat food suitable for low-calorie diets
- Gluten-free grain alternative for those with intolerances
Food 2 Benefits
- Rich in heart-healthy unsaturated fats
- Contains antioxidants that combat oxidative stress
- Provides magnesium for bone health and energy production
- Good source of dietary fiber for gut health
✅ The Bottom Line
Rice is a low-calorie and low-fat staple, ideal for energy-focused meals or as a gluten-free grain option. Pecans, on the other hand, are a nutrient-dense choice packed with healthy fats, fiber, and key vitamins, making them perfect for snacks or heart-healthy diets. Choose rice for carb-rich dishes and pecans for a nutrient boost or low-carb lifestyle.
Choose Food 1 for: Energy-rich meals, gluten-free baking, low-calorie diets
Choose Food 2 for: Keto diets, heart health, antioxidant-focused eating
