Dalia is the better pick for weight loss, PCOS and diabetes. For menopause they rate the same.
Per 100 g, dry and before cooking:
- Dalia: 342 kcal, 10.8 g of protein and 8.8 g of fibre
- Rice: 356 kcal, 7.9 g of protein and 2.8 g of fibre
| Goal | Dalia | Rice |
|---|---|---|
| Weight loss | Good choiceBetter pick | Eat in moderation |
| PCOS | Eat in moderationBetter pick | Limit |
| Diabetes | Eat in moderationBetter pick | Limit |
| Menopause | Fine as part of a meal | Fine as part of a meal |
Cooked, as they are counted in the sample diet charts:
- 1 katori vegetable dalia comes to about 192 kcal, with 5.7 g of protein and 30.6 g of carbohydrate.
- 1 katori plain rice comes to about 143 kcal, with 3.2 g of protein and 31.3 g of carbohydrate.
Not quite like for like. Vegetable dalia also has green peas, carrot, tomato and groundnut oil, which plain rice does not.
One serving each, side by side
Each food at its own normal serving: the same serving for both, one katori cooked (40 g dry).
Calories
Protein
Carbohydrate
Fibre
Which is better, goal by goal
Weight loss Dalia is the better pick for weight loss.
Dalia is the better pick for weight loss.
- Dalia, one katori cooked (40 g dry): good choice. 2.6 g of fibre per 100 kcal keeps you full for longer.
- Rice, one katori cooked (40 g dry): eat in moderation. 143 kcal in a 40 g serving, without much fibre or protein to fill you up.
PCOS and diabetes Dalia is the better pick for PCOS and diabetes.
Dalia is the better pick for PCOS and diabetes.
- Dalia, one katori cooked (40 g dry): eat in moderation. About 27.6 g of carbohydrate in a 40 g serving, so watch the portion.
- Rice, one katori cooked (40 g dry): limit. About 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
Menopause They rate the same for menopause.
They rate the same for menopause. Per 100 g, dry and before cooking, dalia has 27.1 mg of calcium and 10.8 g of protein; rice has 7.5 mg of calcium and 7.9 g of protein. Dalia has more calcium and protein. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Dalia, one katori cooked (40 g dry): fine as part of a meal. 4.3 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
- Rice, one katori cooked (40 g dry): fine as part of a meal. 3.2 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
Side by side, per 100 g
The two foods in the table are Dalia (broken wheat), IFCT code A021, and White rice, IFCT code A015.
| Per 100 g | Dalia (broken wheat) | Rice (white rice) |
|---|---|---|
| Calories | 342 kcal | 356 kcal |
| Protein | 10.8 g | 7.9 g |
| Carbohydrate | 69.1 g | 78.2 g |
| Fibre | 8.8 g | 2.8 g |
| Fat | 1.4 g | 0.5 g |
| Sugars | 1.2 g | 0.7 g |
| Magnesium | 116 mg | 19.3 mg |
| Zinc | 2 mg | 1.2 mg |
| Iron | 3.9 mg | 0.7 mg |
As the tables measured each food, which for grains and dals is raw or dry. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Cooking changes both, so the cooked table below is the better guide to a plate.
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Cooked, the way you eat it
These are the dishes as they are counted in the sample diet charts, so you can read off a roti, a katori or a plate.
The table above is raw or dry food per 100 g. Katori means a standard 150 ml bowl.
| Amount | Calories (kcal) | Protein | Carbs | Fibre | Fat |
|---|---|---|---|---|---|
| 1 katori vegetable dalia | 192 | 5.7 g | 30.6 g | 5.4 g | 4.7 g |
| 1 katori plain rice | 143 | 3.2 g | 31.3 g | 1.1 g | 0.2 g |
What is in each
What is in each, so you can compare the ingredients as well as the totals:
- Vegetable dalia, per katori: dalia 40 g, green peas 15 g, carrot 15 g, tomato 15 g and groundnut oil 4 g.
- Plain rice, per katori: white rice 40 g.
The weights are raw, as the tables measure them, and the oil is the oil in the recipe. Your cooking will differ a little, so treat these as a starting point.
How this was decided
- Same rule: each goal uses the same rule as every food page, so this page cannot disagree with them. How the ratings work shows the thresholds.
- Serving: each food is rated at its own normal serving, as on its own page: the same serving for both, one katori cooked (40 g dry).
- On its own: a rating is about the food on its own; the oil it is cooked in, what else is on the plate and your own reports change the real answer.
- Too close: where two ratings differ only because the numbers that decide them sit within 10% of each other, either side of a threshold, the page calls it too close rather than name a winner.
Read each food on its own page: Dalia and Rice. Ask Puja or your doctor before you swap one for the other if you take medicine for diabetes or thyroid.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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