Rice VS Roast Chicken
A detailed nutritional comparison
Rice
Roast Chicken
🎯 Quick Verdict
Roast chicken is significantly higher in protein and lower in carbs, making it ideal for muscle-building and low-carb diets. Rice provides more fiber and carbs, which are better for energy needs during endurance activities or as part of a high-carb meal plan. Both foods serve distinct dietary purposes based on nutritional goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206kcal (white rice, 1 cup cooked) | 190kcal (roast chicken breast, 3 oz) | ✓ |
| Protein | 4.5g | 27g | ✓ |
| Carbs | 45g | 0g | ✓ |
| Fat | 0.5g | 5g | ✓ |
| Fiber | 0.5g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.2mg | 0.6mg | ✓ |
| Niacin (Vitamin B3) | 1.2mg | 12mg | ✓ |
| Magnesium | 11mg | 21mg | ✓ |
| Iron | 0.3mg | 0.9mg | ✓ |
| Potassium | 55mg | 230mg | ✓ |
🏆 Category Winners
Protein
Roast chicken provides nearly 6 times more protein per serving, supporting muscle growth and repair.
Fiber
Rice contains a small amount of fiber while chicken has none.
Calories
Roast chicken has fewer calories overall despite being more nutrient-dense.
Vitamins
Roast chicken is richer in essential vitamins like B6, niacin, magnesium, and potassium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Roast chicken is carb-free, making it suitable for ketogenic diets.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, while chicken is an animal-derived food.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor chicken contain gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is a grain and excluded in Paleo diets, while roast chicken is allowed.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Roast chicken is low-carb, whereas rice is carb-heavy.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to its high carbohydrate content
- Low in fat, suitable for low-fat diets
- Source of small amounts of magnesium and iron for overall health
Food 2 Benefits
- Rich in protein for muscle growth and maintenance
- Contains vitamins B6 and niacin to support energy production and brain function
- Offers potassium and magnesium for heart and muscle health
- Provides healthy fats for sustained energy
✅ The Bottom Line
Choose roast chicken for high-protein, low-carb diets, muscle maintenance, and overall nutrient density. Opt for rice when you need a quick source of energy or as part of a high-carb meal plan for endurance activities or post-workout glycogen replenishment.
Choose Food 1 for: High-energy meals, vegan diets, side dishes for endurance athletes
Choose Food 2 for: Muscle-building, weight management, low-carb or keto diets
