Rice VS Poha
A detailed nutritional comparison
Rice
Poha
🎯 Quick Verdict
Rice and poha are closely related foods derived from rice but differ in their nutritional profiles. Poha is lower in calories and offers more protein and fiber, making it a better option for weight management and digestion. Rice is higher in carbs and slightly simpler to digest, making it a good choice for quick energy during periods of exertion or recovery. Both foods are versatile and can fit into diverse dietary plans depending on individual needs and goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g cooked | 95 per 100g cooked | ✓ |
| Protein | 2.7g per 100g | 3g per 100g | ✓ |
| Carbs | 28g per 100g | 21g per 100g | ✓ |
| Fat | 0.3g per 100g | 0.6g per 100g | ✓ |
| Fiber | 0.4g per 100g | 0.8g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 | 0.02mg | 0.05mg | ✓ |
| Vitamin B6 | None | 0.02mg | ✓ |
| Iron | 0.2mg per 100g | 0.9mg per 100g | ✓ |
🏆 Category Winners
Protein
Poha provides slightly more protein per serving compared to rice.
Fiber
Poha contains twice the fiber of rice, supporting digestion.
Calories
Poha is lower in calories, making it better for weight management.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both rice and poha are high in carbs and not keto-friendly.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Rice and poha are naturally gluten-free.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Both are grain-based and therefore not strictly paleo.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to its high carbohydrate content
- Gentle on the stomach and easy to digest
- Rich source of essential minerals like magnesium
Food 2 Benefits
- Higher fiber content supports digestive health
- Lower calorie density makes it suitable for weight management
- Contains iron which contributes to better oxygen transport in the body
✅ The Bottom Line
Poha and rice are both nutritious, but poha edges out slightly in terms of protein, fiber, and calorie content, making it ideal for weight-conscious individuals. Rice, on the other hand, provides a reliable source of carbs for quick energy during activity or recovery. Choose poha for digestion and lower calorie needs, and rice for sustained energy and simple meal preparation.
Choose Food 1 for: Quick energy, easy digestion, post-workout carbohydrate intake
Choose Food 2 for: Weight management, improved digestion, nutrient-dense meals
