Apple Juice (clean data) vs Basmati Rice
Side-by-side macro comparison. Apple Juice (clean data) vs Basmati Rice per their standard serving sizes.
Apple Juice (clean data)
per 1 cup (248ml)
Basmati Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Apple Juice (clean data) | Basmati Rice | Difference |
|---|---|---|---|
| Calories | 114 cal | 191 cal | -40% Apple |
| Protein | 0.2g | 4g | -95% Apple |
| Carbs | 28g | 44g | -36% Apple |
| Fat | 0.3g | 0.6g | -50% Apple |
Differences shown relative to Apple Juice (clean data). Positive = Apple Juice (clean data) has more.
Quick Take
Apple Juice (clean data) delivers 114 calories per serving with 0.2g protein, 28g carbs, and 0.3g fat. Basmati Rice delivers 191 calories with 4g protein, 44g carbs, and 0.6g fat. The most meaningful difference: Apple Juice (clean data) saves 77 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Apple Juice (clean data) gives you 77 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Basmati Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Basmati Rice brings 191 calories — useful when you're chasing a surplus and struggling to eat enough. Basmati Rice delivers 4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Apple Juice (clean data) fits cleanly into keto with only 28g carbs. Basmati Rice at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Apple Juice (clean data) or Basmati Rice?
Basmati Rice has more protein: 4g vs 0.2g per serving. That's a difference of 3.8g.
Which has fewer calories, Apple Juice (clean data) or Basmati Rice?
Apple Juice (clean data) has 114 calories per serving vs 191 calories in Basmati Rice — a difference of 77 calories.
Is Apple Juice (clean data) or Basmati Rice better for keto?
Apple Juice (clean data) is the better keto choice at 28g carbs per serving vs 44g carbs in Basmati Rice.
Is Apple Juice (clean data) or Basmati Rice better for weight loss?
For weight loss, Apple Juice (clean data) gives you more calorie flexibility (77 cal less per serving). For preserving muscle during a deficit, Basmati Rice delivers more protein per calorie. Most people on cuts benefit from Basmati Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Basmati Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Basmati Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Apple Juice (clean data)
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Apple Juice (clean data) and Basmati Rice stack up:
Full Apple Juice (clean data) guide • Full Basmati Rice guide • All comparisons