Rice VS Scallops
A detailed nutritional comparison
Rice
Scallops
🎯 Quick Verdict
Scallops are significantly higher in protein and lower in carbs, making them ideal for those on high-protein or low-carb diets. Rice, on the other hand, is a carb-rich staple that provides energy and more fiber but much less protein. Both foods fit different nutritional needs depending on goals and activity level.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per cup (cooked) | 75 per 3 oz (85g) | − |
| Protein | 2.7g | 14g | − |
| Carbs | 28g | 0g | − |
| Fat | 0.3g | 0.6g | − |
| Fiber | 0.4g | 0g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B12 | 0mcg | 1.4mcg | − |
| Vitamin D | 0mcg | 0.4mcg | − |
| Calcium | 10mg | 9mg | − |
| Iron | 0.2mg | 0.5mg | − |
🏆 Category Winners
Protein
Scallops contain 14g protein per 3 ounces compared to only 2.7g in one cup of cooked rice.
Fiber
Rice provides 0.4g fiber per cup, whereas scallops contain no fiber.
Calories
Scallops are lower in calories with 75 per serving, compared to rice's 130 calories per cup.
Vitamins
Scallops are a rich source of B12 and also contain small amounts of Vitamin D and Iron, which are lacking in rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, while scallops are carb-free.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is a plant-based food, but scallops are animal-derived.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor scallops contain gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is not considered paleo due to its grain origin, whereas scallops fit within paleo guidelines.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs (28g per cup), while scallops are carb-free.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides long-lasting energy from complex carbs
- Good source of selenium for thyroid health
- Contributes small amounts of fiber for digestion
Food 2 Benefits
- High-quality protein for muscle repair and maintenance
- Rich source of Vitamin B12 crucial for nerve and blood health
- Contains Omega-3 fatty acids beneficial for heart and brain health
- Low in calories, supporting weight management
✅ The Bottom Line
Scallops are best for high-protein, low-carb diets, offering essential nutrients like B12 and Omega-3s, ideal for weight management and heart health. Rice is better suited for active individuals needing sustainable energy from carbs or those on plant-based or vegan diets.
Choose Food 1 for: Sustainable energy, vegan diets, fiber intake
Choose Food 2 for: Low-carb, high-protein meals, muscle repair, heart health
