White Rice VS Nectarine
A detailed nutritional comparison
White Rice
Nectarine
🎯 Quick Verdict
White rice provides more calories and carbohydrates, making it better for energy needs during high physical activity. Nectarines are lower in calories, higher in fiber, and rich in vitamins like Vitamin C, making them a better choice for digestion and antioxidant support. Both have distinct use cases depending on dietary goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (1 cup cooked) | 60 (1 medium fruit) | ✓ |
| Protein | 2.7g | 1g | ✓ |
| Carbs | 28g | 15g | ✓ |
| Fat | 0.3g | 0.4g | ✓ |
| Fiber | 0.4g | 2g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 7mg (8% DV) | ✓ |
| Vitamin A | 0mcg | 150mcg (17% DV) | ✓ |
| Potassium | 35mg | 250mg | ✓ |
🏆 Category Winners
Protein
White rice has nearly 3 times more protein per serving.
Fiber
Nectarine contains 400% more dietary fiber than white rice.
Calories
Nectarine has less than half the calories of white rice per serving.
Vitamins
Nectarine is rich in Vitamin C, Vitamin A, and potassium, which white rice lacks.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Moderately Compatible
Neither is ideal for keto, but nectarine's lower carbs make it moderately compatible.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making both suitable for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Compatible
White rice is excluded from paleo diets while nectarines are approved.
Low-Carb
Food 1: Not Compatible
Food 2: Moderately Compatible
White rice is high in carbs, while nectarine is lower-carb and more suitable.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy due to higher carbohydrate content
- Low in fat, suitable for low-fat diets
- Can be fortified with vitamins in enriched variants
Food 2 Benefits
- Rich in antioxidants such as Vitamin C for immune support
- High in fiber, promoting better digestion
- Contains potassium, which supports heart health and muscle function
- Lower in calories, ideal for weight management
✅ The Bottom Line
Choose white rice if you need a dense energy source for physical activity or carb-heavy meals. Choose nectarine if you're looking for a nutrient-dense, lower-calorie option that supports digestion and boosts vitamin intake.
Choose Food 1 for: Energy-replenishing meals, athletic performance, quick carbs
Choose Food 2 for: Weight loss, improved digestion, antioxidant boost
