Rice VS Pork Mince

A detailed nutritional comparison

Rice

Pork Mince

🎯 Quick Verdict

🏆 Higher Protein

💪 More Fiber

⚡ Lower Calories

Pork mince is a protein powerhouse with significantly higher protein and fat compared to rice, making it ideal for muscle growth or a keto diet. Rice, on the other hand, is lower in calories and provides more fiber, making it a better choice for sustained energy and digestion. The two foods complement different dietary needs depending on one’s goals.

📊 Nutritional Comparison

Macronutrients

Nutrient	Food 1	Food 2	Winner
Calories	130 (per 100g cooked)	255 (per 100g raw)	✓
Protein	2.7g	18g	✓
Carbs	28g	0g	✓
Fat	0.3g	20g	✓
Fiber	0.4g	0g	✓

Vitamins & Minerals

Nutrient	Food 1	Food 2	Winner
Vitamin B6	0.1mg	0.4mg	✓
Niacin (Vitamin B3)	0.6mg	7mg	✓
Vitamin D	0mcg	1.3mcg	✓
Iron	0.2mg	1.3mg	✓
Calcium	10mg	18mg	✓

🏆 Category Winners

🏆

Protein

Pork mince contains 18g of protein per 100g, compared to rice's 2.7g.

🏆

Fiber

Rice has 0.4g of fiber per 100g, while pork mince has none.

🏆

Calories

Cooked rice contains 130 calories per 100g, lower than pork mince's 255 calories per 100g.

🏆

Vitamins

Pork mince is richer in vitamins and minerals, including vitamin B6, niacin, and iron.

🥗 Diet Compatibility

Keto

Food 1: Not Compatible

Food 2: Compatible

Food2 is zero-carb and high-fat, aligning with keto diet principles.

Vegan

Food 1: Compatible

Food 2: Not Compatible

Food1 (rice) is plant-based, while pork mince is derived from animals.

Gluten Free

Food 1: Compatible

Food 2: Compatible

Neither rice nor pork mince contains gluten.

Paleo

Food 1: Not Compatible

Food 2: Compatible

Pork mince fits paleo restrictions, whereas rice is a processed grain not allowed in a paleo diet.

Low Carb

Food 1: Not Compatible

Food 2: Compatible

Rice is high in carbohydrates (28g per 100g), while pork mince contains zero carbs.

💪 Health Benefits Comparison

Food 1 Benefits

• Good source of complex carbohydrates for sustained energy.
• Low calorie content supports weight management.
• Contains small amounts of fiber for digestion.

Food 2 Benefits

• Rich in high-quality protein to support muscle growth and repair.
• Provides essential fats for hormone balance and energy.
• Contains key vitamins and minerals such as vitamin B6, iron, and niacin, which support metabolism and energy production.

✅ The Bottom Line

Choose pork mince if you need a high-protein food for muscle building, keto, or paleo diets. Opt for rice when you need a low-calorie carbohydrate source for quick energy or digestive health.

Choose Food 1 for: Sustained energy, digestion support, weight loss.

Choose Food 2 for: Muscle building, keto diets, nutrient density.