Rice VS Pounded Yam
A detailed nutritional comparison
Rice
Pounded Yam
🎯 Quick Verdict
Rice (Food 1) is lower in calories and carbohydrates, making it a better choice for weight loss and low-carb diets. Pounded yam (Food 2) contains more protein and fiber, offering sustained energy and improved digestion. Rice suits light meals, while pounded yam is more nutrient-dense for energy requirements.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 190 | ✓ |
| Protein | 2.7g | 4g | ✓ |
| Carbs | 28g | 40g | ✓ |
| Fat | 0.3g | 0.8g | ✓ |
| Fiber | 0.4g | 2g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 17mg | ✓ |
| Iron | 0.2mg | 0.7mg | ✓ |
🏆 Category Winners
Protein
Pounded yam contains 48% more protein compared to rice.
Fiber
Pounded yam provides five times more fiber than rice.
Calories
Rice has 32% fewer calories than pounded yam.
Vitamins
Pounded yam offers higher calcium and iron content, contributing to better bone and blood health.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high-carb and unsuitable for ketogenic diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and appropriate for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Pounded yam is considered paleo-friendly, while refined rice is generally excluded from paleo diets.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods contain high carbohydrate content and are not ideal for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Low-calorie option for weight management
- Easily digestible for mild meals
- Provides quick energy due to high carb content
Food 2 Benefits
- Rich in protein for muscle and tissue repair
- Excellent source of fiber for improved digestion
- Contains essential minerals like calcium and iron to support bone health and oxygen transport
✅ The Bottom Line
Rice is best suited for weight management and light meals, while pounded yam is ideal for sustained energy and nutrient density. Choose rice for quick, low-calorie dishes and pounded yam for more filling and fiber-rich meals.
Choose Food 1 for: Weight management, low-calorie meals, light digestible dishes
Choose Food 2 for: Energy-demanding activities, nutrient-dense meals, stronger digestion support
