White Rice VS Bean
A detailed nutritional comparison
White Rice
Bean
🎯 Quick Verdict
Beans are nutritionally denser than white rice, offering higher amounts of protein, fiber, vitamins, and minerals. White rice, however, has fewer calories and may be preferred for quick energy or lighter meals. Beans are better for nutrient-dense diets and sustained energy, while white rice is ideal for easy digestion and carbohydrate-rich meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g | 347 per 100g | ✓ |
| Protein | 2.7g per 100g | 21.6g per 100g | ✓ |
| Carbs | 28.2g per 100g | 63.4g per 100g | ✓ |
| Fat | 0.3g per 100g | 1.2g per 100g | ✓ |
| Fiber | 0.4g per 100g | 15.2g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 120mg | ✓ |
| Iron | 0.2mg | 5.1mg | ✓ |
| Magnesium | 12mg | 140mg | ✓ |
🏆 Category Winners
Protein
Beans contain nearly 8 times more protein than white rice.
Fiber
Beans provide significantly higher fiber content, essential for digestive health.
Calories
White rice has 63% fewer calories than beans, making it better for lower-calorie meals.
Vitamins
Beans are nutrient-rich, containing far higher levels of calcium, iron, and magnesium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbohydrates and not keto-friendly.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegans.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten and can fit a gluten-free diet.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are natural whole foods allowed on the paleo diet.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both are carbohydrate-rich and unsuitable for strict low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick and easily digestible energy
- Low in calories, making it suitable for lighter meals
- Gluten-free and gentle on the stomach
Food 2 Benefits
- Rich in protein for muscle building and repair
- High fiber content promotes digestive health
- Packed with essential minerals like iron and magnesium for energy metabolism
✅ The Bottom Line
Choose beans for a nutrient-dense, high-protein, and fiber-rich food that supports sustained energy and digestive health. White rice is ideal for light meals, quick digestion, and carbohydrate-focused diets. Each food has unique advantages depending on dietary needs.
Choose Food 1 for: Low-calorie meals, quick energy, light digestive needs
Choose Food 2 for: High-protein diets, sustained energy, nutrient density
