White Rice VS Brussels Sprouts
A detailed nutritional comparison
White Rice
Brussels Sprouts
🎯 Quick Verdict
Brussels sprouts outshine white rice nutritionally, offering higher fiber, protein, fewer calories, and more vitamins. White rice, while energy-dense, lacks significant micronutrients and fiber. Brussels sprouts are better for nutrient-dense meals, while white rice is useful for quick energy during high-activity periods.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 38 | ✓ |
| Protein | 2.7g | 3g | ✓ |
| Carbs | 28.2g | 8g | ✓ |
| Fat | 0.3g | 0.3g | − |
| Fiber | 0.4g | 3.3g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 49mg | ✓ |
| Vitamin K | 0mcg | 177mcg | ✓ |
| Folate | 3mcg | 61mcg | ✓ |
| Potassium | 35mg | 389mg | ✓ |
🏆 Category Winners
Protein
Brussels sprouts have slightly more protein per serving than white rice (3g vs. 2.7g).
Fiber
Brussels sprouts provide over 8 times more fiber than white rice (3.3g vs. 0.4g).
Calories
Brussels sprouts have significantly fewer calories (38 vs. 130 per serving).
Vitamins
Brussels sprouts are rich in several vitamins, including Vitamin C, Vitamin K, and Folate, which white rice lacks.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Brussels sprouts are low-carb, whereas white rice is high in carbohydrates.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten, making them suitable for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Brussels sprouts align with paleo principles, while white rice, being processed, does not.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
White rice has high carbohydrate content, while Brussels sprouts are relatively low-carb.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to high carbohydrate content
- Easy to digest, suitable for people with dietary restrictions
- Versatile ingredient in many cuisines
Food 2 Benefits
- High in fiber, promoting digestive health
- Rich in Vitamin C for immune support
- Contains powerful antioxidants to reduce inflammation
- High in Vitamin K, essential for bone health
✅ The Bottom Line
Brussels sprouts are nutritionally dense and great for overall health, making them a better choice for weight management, digestive health, and nutrient intake. White rice, while not as nutrient-rich, is ideal for quick energy during intense physical activities or when you need an easily digestible carb source.
Choose Food 1 for: Quick energy, easy digestion, post-exercise recovery
Choose Food 2 for: Weight management, nutrient-dense meals, heart health
