Rice VS Shredded Chicken
A detailed nutritional comparison
Rice
Shredded Chicken
🎯 Quick Verdict
Shredded chicken is significantly higher in protein and lower in calories compared to rice, making it excellent for high-protein diets or weight management. Rice, however, provides more fiber and carbohydrates, making it a better option for sustained energy during physical activity or meals requiring a carbohydrate base.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 (per cup, cooked) | 143 (per 3 ounces) | ✓ |
| Protein | 4.5g | 26g | ✓ |
| Carbs | 45g | 0g | ✓ |
| Fat | 0.5g | 3.2g | ✓ |
| Fiber | 0.6g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg | 0.6mg | ✓ |
| Niacin (Vitamin B3) | 1.4mg | 11.3mg | ✓ |
| Iron | 1.9mg | 1mg | ✓ |
| Magnesium | 13mg | 21mg | ✓ |
🏆 Category Winners
Protein
Shredded chicken is over 5 times higher in protein than rice, making it ideal for muscle building and maintenance.
Fiber
Rice offers 0.6g of fiber compared to no fiber in shredded chicken, aiding in digestion.
Calories
Chicken has 30% fewer calories than rice per serving, supporting lower-calorie diets.
Vitamins
Chicken is richer in key vitamins like B6 and niacin, essential for energy metabolism and brain health.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs (45g per cup), while chicken has zero carbs.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, but chicken is an animal product.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor chicken contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is excluded from paleo diets, while chicken is allowed.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Chicken aligns with low-carb diets due to zero carbohydrate content.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides sustained energy due to high carbohydrate content
- Low in fat, supporting heart health
- Contains trace minerals like iron for oxygen transport
Food 2 Benefits
- High protein supports muscle growth and repair
- Rich in B vitamins for energy production and nervous system health
- Low-calorie option suitable for weight management
✅ The Bottom Line
Shredded chicken is a better choice for high-protein, low-carb diets, weight loss, and post-workout recovery. On the other hand, rice is ideal for meals requiring a carbohydrate base or for sustained energy during prolonged activities.
Choose Food 1 for: Meal base, increased energy, vegetarian or vegan meals
Choose Food 2 for: Weight management, muscle building, low-carb diets
