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Chicken meat vs. Rice — In-Depth Nutrition Comparison

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The main differences between Chicken meat and Rice

  • Chicken meat is richer in Vitamin B3, Selenium, Vitamin B6, Phosphorus, Zinc, and Vitamin B5, yet Rice is richer in Manganese, and Folate.
  • Daily need coverage for Vitamin B3 from Chicken meat is 44% higher.

Food types used in this article are Chicken, broilers or fryers, meat and skin, cooked, roasted and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Chicken meat vs Rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken meat
Chicken meat
7
:
3
Rice
Rice
Contains more Calcium +50%
Contains more Magnesium +91.7%
Contains more Phosphorus +323.3%
Contains more Potassium +537.1%
Contains more Zinc +295.9%
Contains more Selenium +218.7%
Contains less Sodium -98.8%
Contains more Manganese +2260%
Equal in Iron - 1.2
Equal in Copper - 0.069
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +50%
Contains more Magnesium +91.7%
Contains more Phosphorus +323.3%
Contains more Potassium +537.1%
Contains more Zinc +295.9%
Contains more Selenium +218.7%
Contains less Sodium -98.8%
Contains more Manganese +2260%
Equal in Iron - 1.2
Equal in Copper - 0.069

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken meat
Chicken meat
8
:
2
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin B2 +1192.3%
Contains more Vitamin B3 +475%
Contains more Vitamin B5 +164.1%
Contains more Vitamin B6 +330.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +158.7%
Contains more Folate +1060%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin B2 +1192.3%
Contains more Vitamin B3 +475%
Contains more Vitamin B5 +164.1%
Contains more Vitamin B6 +330.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +158.7%
Contains more Folate +1060%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken meat
Chicken meat
2
:
3
Rice
Rice
Contains more Protein +914.9%
Contains more Fats +4757.1%
Contains more Carbs +∞%
Contains more Water +15.1%
Equal in Other - 0.42
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +914.9%
Contains more Fats +4757.1%
Contains more Carbs +∞%
Contains more Water +15.1%
Equal in Other - 0.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken meat
Chicken meat
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +5968.2%
Contains more Polyunsaturated fat +3807.9%
Contains less Saturated Fat -98%
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +5968.2%
Contains more Polyunsaturated fat +3807.9%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken meat Rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chicken meat Rice Opinion
Net carbs 0g 27.77g Rice
Protein 27.3g 2.69g Chicken meat
Fats 13.6g 0.28g Chicken meat
Carbs 0g 28.17g Rice
Calories 239kcal 130kcal Chicken meat
Sugar 0g 0.05g Chicken meat
Fiber 0g 0.4g Rice
Calcium 15mg 10mg Chicken meat
Iron 1.26mg 1.2mg Chicken meat
Magnesium 23mg 12mg Chicken meat
Phosphorus 182mg 43mg Chicken meat
Potassium 223mg 35mg Chicken meat
Sodium 82mg 1mg Rice
Zinc 1.94mg 0.49mg Chicken meat
Copper 0.066mg 0.069mg Rice
Manganese 0.02mg 0.472mg Rice
Selenium 23.9µg 7.5µg Chicken meat
Vitamin A 161IU 0IU Chicken meat
Vitamin A RAE 48µg 0µg Chicken meat
Vitamin E 0.27mg 0.04mg Chicken meat
Vitamin D 2IU 0IU Chicken meat
Vitamin B1 0.063mg 0.163mg Rice
Vitamin B2 0.168mg 0.013mg Chicken meat
Vitamin B3 8.487mg 1.476mg Chicken meat
Vitamin B5 1.03mg 0.39mg Chicken meat
Vitamin B6 0.4mg 0.093mg Chicken meat
Folate 5µg 58µg Rice
Vitamin B12 0.3µg 0µg Chicken meat
Vitamin K 2.4µg 0µg Chicken meat
Tryptophan 0.305mg 0.031mg Chicken meat
Threonine 1.128mg 0.096mg Chicken meat
Isoleucine 1.362mg 0.116mg Chicken meat
Leucine 1.986mg 0.222mg Chicken meat
Lysine 2.223mg 0.097mg Chicken meat
Methionine 0.726mg 0.063mg Chicken meat
Phenylalanine 1.061mg 0.144mg Chicken meat
Valine 1.325mg 0.164mg Chicken meat
Histidine 0.802mg 0.063mg Chicken meat
Cholesterol 88mg 0mg Rice
Saturated Fat 3.79g 0.077g Rice
Omega-3 - DHA 0.04g 0g Chicken meat
Omega-3 - EPA 0.01g 0g Chicken meat
Omega-3 - DPA 0.02g 0g Chicken meat
Monounsaturated Fat 5.34g 0.088g Chicken meat
Polyunsaturated fat 2.97g 0.076g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Chicken meat
13%
Rice
Minerals Daily Need Coverage Score
38%
Chicken meat
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.713g)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.