White Rice VS Roast Duck Leg
A detailed nutritional comparison
White Rice
Roast Duck Leg
🎯 Quick Verdict
White rice is a low-calorie carbohydrate source with minimal protein and fat, while roast duck leg is a protein-rich food with significantly higher fat content. White rice is ideal for quick energy, while roast duck leg is better suited for protein-centric diets or meals needing nutrient density and flavor richness.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 337 | ✓ |
| Protein | 2.7g | 27g | ✓ |
| Carbs | 28g | 0g | ✓ |
| Fat | 0.3g | 25g | ✓ |
| Fiber | 0g | 0g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 5mcg | ✓ |
| Calcium | 10mg | 15mg | ✓ |
| Iron | 0.2mg | 2.4mg | ✓ |
| Vitamin B12 | 0mcg | 2mcg | ✓ |
🏆 Category Winners
Protein
Roast duck leg provides 27g of protein per serving, which is nearly 10 times higher than white rice.
Fiber
Neither food provides dietary fiber.
Calories
White rice has 130 calories per serving compared to 337 calories in roast duck leg, making it a lower-calorie option.
Vitamins
Roast duck leg is richer in micronutrients, such as vitamin D, iron, calcium, and vitamin B12, whereas white rice lacks many essential vitamins.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Roast duck leg is high in fat with negligible carbs, making it suitable for keto diets. White rice is carb-heavy.
Vegan
Food 1: Compatible
Food 2: Not Compatible
White rice is fully plant-based, whereas roast duck leg is an animal product.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Roast duck leg aligns with paleo principles, while white rice is excluded due to being a processed grain.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Roast duck leg contains 0g carbs, whereas white rice contains 28g carbs per serving.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy from carbohydrates
- Low in fat for weight management
- Easily digestible and gentle on the stomach
Food 2 Benefits
- Rich in protein for muscle maintenance
- Provides healthy fats for satiety and energy
- Good source of iron for healthy blood production
- Contains vitamin D to support bone health and immune function
✅ The Bottom Line
Choose white rice for low-calorie meals or energy boosts, especially when paired with lean protein or vegetables. Opt for roast duck leg when seeking a nutrient-dense, high-protein, keto-friendly option with flavorful fats.
Choose Food 1 for: Low-calorie diets, vegan meals, quick energy needs
Choose Food 2 for: High-protein diets, keto and paleo, nutrient-dense meals
