Rice VS Roasted Chicken
A detailed nutritional comparison
Rice
Roasted Chicken
🎯 Quick Verdict
Roasted chicken is superior in protein, offering 25g per serving compared to rice’s 2.7g. While rice provides more fiber and carbohydrates, chicken is lower in calories and has no carbs, making it ideal for low-carb or keto diets. Rice shines as an energy source for endurance activities, while chicken suits high-protein needs such as muscle repair.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 (per cup, cooked) | 165 (per 3.5oz serving) | ✓ |
| Protein | 2.7g | 25g | ✓ |
| Carbs | 45g | 0g | ✓ |
| Fat | 0.4g | 3.6g | ✓ |
| Fiber | 0.6g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg | 0.5mg | ✓ |
| Niacin (B3) | 1.3mg | 10.7mg | ✓ |
| Iron | 0.4mg | 0.9mg | − |
🏆 Category Winners
Protein
Roasted chicken is an excellent protein source, containing almost 10x more than cooked rice.
Fiber
Rice provides some dietary fiber, while chicken lacks fiber entirely.
Calories
Roasted chicken contains fewer calories per serving compared to cooked rice.
Vitamins
Chicken contains higher amounts of Vitamin B6 and Niacin, supporting energy production and brain health.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Food2 is low-carb and aligns with keto diet principles.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Food1 is plant-based, whereas roasted chicken is animal-derived.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor roasted chicken contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is not considered Paleo, whereas roasted chicken adheres to Paleo principles.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high-carb while roasted chicken contains zero carbs.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich source of carbohydrates for sustained energy
- Low in fat for calorie-conscious diets
- Provides some dietary fiber for gut health
Food 2 Benefits
- High in protein for muscle growth and repair
- Contains Vitamin B6 for brain and nerve health
- Provides Niacin for improved blood circulation and energy metabolism
✅ The Bottom Line
If your goal is building muscle or staying low-carb, opt for roasted chicken which is higher in protein and has no carbs. Rice, on the other hand, is a great choice for energy-focused activities or vegan diets. Pairing them together can balance your overall nutritional profile depending on your dietary goals.
Choose Food 1 for: Endurance sports, plant-based diets, energy boost
Choose Food 2 for: Muscle repair, keto diets, calorie reduction
