Rice VS Roast Duck
A detailed nutritional comparison
Rice
Roast Duck
🎯 Quick Verdict
Rice is a carbohydrate-rich food with lower calories and higher fiber content compared to roast duck, making it suitable for energy and digestive health. Roast duck provides significantly more protein, healthy fats, and vital micronutrients, making it ideal for those seeking muscle maintenance and nutrient-dense meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 205 (1 cup cooked) | 276 (100g) | ✓ |
| Protein | 4g | 18g | ✓ |
| Carbs | 45g | 0g | ✓ |
| Fat | 0.5g | 20g | ✓ |
| Fiber | 0.6g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 1mcg | ✓ |
| Calcium | 5mg | 20mg | ✓ |
| Iron | 0.3mg | 2.7mg | ✓ |
🏆 Category Winners
Protein
Roast duck offers over 4 times more protein per serving.
Fiber
Rice contains dietary fiber whereas roast duck doesn't.
Calories
Rice is lower in calories when compared by serving size.
Vitamins
Roast duck contains higher levels of vitamin D, calcium, and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high-carb, whereas roast duck is low-carb and high-fat.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, but roast duck is animal-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is excluded in paleo diets, while roast duck is acceptable.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high-carb (45g per cup), whereas roast duck has negligible carbs (0g).
💪 Health Benefits Comparison
Food 1 Benefits
- Provides energy from carbohydrates
- Low in fat for weight management
- Source of small amounts of fiber for digestion
Food 2 Benefits
- Rich in protein for muscle repair and maintenance
- Provides healthy fats for satiety and heart health
- Good source of iron for preventing anemia
✅ The Bottom Line
Choose rice for a quick energy boost or when following a plant-based or low-fat diet. Opt for roast duck when prioritizing protein intake, iron absorption, and nutrient density.
Choose Food 1 for: Plant-based diets, weight management, energy-rich meals
Choose Food 2 for: Protein-based diets, muscle building, keto or low-carb plans
