Rice VS Roast Duck Leg
A detailed nutritional comparison
Rice
Roast Duck Leg
🎯 Quick Verdict
Roast duck leg is higher in protein, fat, and essential vitamins like iron and vitamin B12, making it excellent for muscle building and nutrient density. Rice, on the other hand, provides more fiber with far fewer calories, offering better energy support in lower-calorie diets or vegan plans. Choose duck for a hearty nutrient-rich meal or rice as a lighter, carb-focused option.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 190 | ✓ |
| Protein | 2.7g | 21g | ✓ |
| Carbs | 28g | 0g | ✓ |
| Fat | 0.3g | 12g | ✓ |
| Fiber | 0.9g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B12 | 0mcg | 3.5mcg | ✓ |
| Iron | 0.2mg | 3.5mg | ✓ |
| Calcium | 10mg | 20mg | ✓ |
🏆 Category Winners
Protein
Roast duck leg supplies 21g of protein per serving versus rice's 2.7g.
Fiber
Rice has 0.9g of fiber per serving, while duck contains none.
Calories
Rice contains only 130 calories compared to duck's 190 calories.
Vitamins
Duck is rich in vitamin B12 and iron, which rice lacks.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Roast duck leg is zero-carb, making it keto-friendly, while rice is high-carb.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based; roast duck leg is animal-derived.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Duck aligns with paleo principles; rice does not as it is a grain.
Low Carbohydrate
Food 1: Not Compatible
Food 2: Compatible
Duck is suitable for low-carb diets; rice is high in carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- High in carbohydrates for sustained energy
- Light calorie option for calorie-controlled diets
- Good source of fiber for digestion
Food 2 Benefits
- Rich in protein for muscle growth and repair
- Good source of iron for blood health
- Contains vitamin B12 for neurological function
- Provides healthy fats for sustained energy
✅ The Bottom Line
Roast duck leg is a nutrient-dense, protein-packed option ideal for keto, paleo, and high-protein diets, particularly for those focusing on muscle building or post-workout recovery. Rice is a versatile, plant-based carbohydrate source that fits vegan and gluten-free diets, offering sustained energy in a lower-calorie option. Choose duck for hearty meals and rice for light, energy-focused dishes.
Choose Food 1 for: Vegan diets, light meals, sustained energy boosts
Choose Food 2 for: Muscle building, paleo and keto plans, nutrient-dense meals
