White Rice VS Peas
A detailed nutritional comparison
White Rice
Peas
🎯 Quick Verdict
Peas outperform white rice in most nutritional categories, offering higher protein (5g vs 2.6g per 100g), more fiber (4.5g vs 0.4g), and fewer calories (81 vs 130 per 100g). White rice has a higher carb content, making it a quick energy source, while peas support satiety, digestion, and overall nutrient density. Peas are ideal for balanced diets, while white rice suits energy-demanding activities.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 81 | ✓ |
| Protein | 2.6g | 5g | ✓ |
| Carbs | 28g | 14g | ✓ |
| Fat | 0.2g | 0.4g | ✓ |
| Fiber | 0.4g | 4.5g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 40mg | ✓ |
| Vitamin A | 0mcg | 38mcg | ✓ |
| Iron | 0.2mg | 1.4mg | ✓ |
| Potassium | 35mg | 244mg | ✓ |
🏆 Category Winners
Protein
Peas provide 92% more protein than white rice, making them better for muscle repair and overall satiety.
Fiber
Peas have over 10 times more fiber, supporting healthy digestion.
Calories
Peas are lower in calories, with 38% fewer calories per serving than white rice.
Vitamins
Peas provide significant amounts of Vitamin C, Vitamin A, and iron, as opposed to minimal micronutrients in white rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbohydrates and are not suitable for keto diets.
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, making both safe for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Peas are allowed in paleo diets as legumes are considered acceptable, while white rice is excluded because it’s a grain.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are relatively high in carbs and unsuitable for strict low-carb guidelines.
💪 Health Benefits Comparison
Food 1 Benefits
- Good source of quick digestible carbohydrates for energy
- Low in fat, making it suitable for low-fat diets
- Easy to digest, good for sensitive stomachs
Food 2 Benefits
- High in fiber to support digestive health
- Rich in plant protein for muscle maintenance
- Packed with Vitamin C for immune support
- Contains iron and potassium for healthy blood and nerve function
✅ The Bottom Line
Peas are clearly more nutrient-dense than white rice, with higher protein, fiber, and essential vitamins, making them ideal for balanced and health-focused diets. White rice, on the other hand, serves as a quick source of energy but lacks significant micronutrients. Consider peas for satiating meals and better overall nutrition, and choose white rice for fueling high-energy activities or in dishes requiring neutral, versatile grains.
Choose Food 1 for: Energy boost, quick-digesting carbs, neutral filler for meals
Choose Food 2 for: Nutrient-dense diets, digestion, balanced meals, muscle support
