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  6. Almond vs. Brown rice

Almond vs. Brown rice — In-Depth Nutrition Comparison

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How are Almond and Brown rice different?

  • Almond is higher than Brown rice in Vitamin E , Copper, Vitamin B2, Magnesium, Phosphorus, Manganese, Fiber, Iron, Calcium, and Zinc.
  • Almond covers your daily need of Vitamin E 170% more than Brown rice.
  • Almond contains 90 times more Calcium than Brown rice. Almond contains 269mg of Calcium, while Brown rice contains 3mg.

Nuts, almonds and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Almond vs Brown 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.
Almond
Almond
9
:
1
Brown rice
Brown rice
Contains more Calcium +8866.7%
Contains more Iron +562.5%
Contains more Magnesium +592.3%
Contains more Phosphorus +367%
Contains more Potassium +752.3%
Contains less Sodium -75%
Contains more Zinc +339.4%
Contains more Copper +872.6%
Contains more Manganese +123.7%
Contains more Selenium +41.5%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +8866.7%
Contains more Iron +562.5%
Contains more Magnesium +592.3%
Contains more Phosphorus +367%
Contains more Potassium +752.3%
Contains less Sodium -75%
Contains more Zinc +339.4%
Contains more Copper +872.6%
Contains more Manganese +123.7%
Contains more Selenium +41.5%

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.
Almond
Almond
8
:
1
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +14976.5%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +1549.3%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +23.9%
Contains more Vitamin B6 +11.4%
Contains more Folate +388.9%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +14976.5%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +1549.3%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +23.9%
Contains more Vitamin B6 +11.4%
Contains more Folate +388.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Brown rice
Brown rice
Contains more Protein +671.9%
Contains more Fats +5047.4%
Contains more Other +572.7%
Contains more Carbs +18.7%
Contains more Water +1493.4%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +671.9%
Contains more Fats +5047.4%
Contains more Other +572.7%
Contains more Carbs +18.7%
Contains more Water +1493.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +8450.4%
Contains more Polyunsaturated fat +3268.6%
Contains less Saturated Fat -93.2%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +8450.4%
Contains more Polyunsaturated fat +3268.6%
Contains less Saturated Fat -93.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
5
:
1
Brown rice
Brown rice
Contains more Sucrose +1545.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +3343.1%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1545.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +3343.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Brown rice Opinion
Net carbs 9.05g 23.98g Brown rice
Protein 21.15g 2.74g Almond
Fats 49.93g 0.97g Almond
Carbs 21.55g 25.58g Brown rice
Calories 579kcal 123kcal Almond
Starch 0.72g 24.79g Brown rice
Fructose 0.11g 0g Almond
Sugar 4.35g 0.24g Brown rice
Fiber 12.5g 1.6g Almond
Calcium 269mg 3mg Almond
Iron 3.71mg 0.56mg Almond
Magnesium 270mg 39mg Almond
Phosphorus 481mg 103mg Almond
Potassium 733mg 86mg Almond
Sodium 1mg 4mg Almond
Zinc 3.12mg 0.71mg Almond
Copper 1.031mg 0.106mg Almond
Manganese 2.179mg 0.974mg Almond
Selenium 4.1µg 5.8µg Brown rice
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.17mg Almond
Vitamin B1 0.205mg 0.178mg Almond
Vitamin B2 1.138mg 0.069mg Almond
Vitamin B3 3.618mg 2.561mg Almond
Vitamin B5 0.471mg 0.38mg Almond
Vitamin B6 0.137mg 0.123mg Almond
Folate 44µg 9µg Almond
Vitamin K 0µg 0.2µg Brown rice
Tryptophan 0.211mg 0.033mg Almond
Threonine 0.601mg 0.095mg Almond
Isoleucine 0.751mg 0.109mg Almond
Leucine 1.473mg 0.214mg Almond
Lysine 0.568mg 0.099mg Almond
Methionine 0.157mg 0.058mg Almond
Phenylalanine 1.132mg 0.133mg Almond
Valine 0.855mg 0.151mg Almond
Histidine 0.539mg 0.066mg Almond
Trans Fat 0.015g 0g Brown rice
Saturated Fat 3.802g 0.26g Brown rice
Monounsaturated Fat 31.551g 0.369g Almond
Polyunsaturated fat 12.329g 0.366g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g 0.355g Almond
Omega-3 - ALA 0.003g 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Brown 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
82%
Almond
14%
Brown rice
Minerals Daily Need Coverage Score
142%
Almond
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.11g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.542g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.