Brown rice vs. Prunes — In-Depth Nutrition Comparison
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How are Brown rice and Prunes different?
- Brown rice is richer in Manganese, Vitamin B1, and Selenium, while Prunes is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, and Vitamin B6.
- Prunes covers your daily need of Vitamin K 49% more than Brown rice.
- Brown rice contains 19 times more Selenium than Prunes. Brown rice contains 5.8µg of Selenium, while Prunes contains 0.3µg.
Rice, brown, long-grain, cooked and Plums, dried (prunes), uncooked types were used in this article.
Infographic
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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.
Contains
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Phosphorus
+49.3%
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Zinc
+61.4%
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Manganese
+225.8%
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Selenium
+1833.3%
Contains
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Calcium
+1333.3%
Contains
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Iron
+66.1%
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Potassium
+751.2%
Contains
less
Sodium
-50%
Contains
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Copper
+165.1%
Equal in Magnesium - 41
Contains
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Phosphorus
+49.3%
Contains
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Zinc
+61.4%
Contains
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Manganese
+225.8%
Contains
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Selenium
+1833.3%
Contains
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Calcium
+1333.3%
Contains
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Iron
+66.1%
Contains
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Potassium
+751.2%
Contains
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Sodium
-50%
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Copper
+165.1%
Equal in Magnesium - 41
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.
:
Contains
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Vitamin B1
+249%
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Vitamin B3
+36.1%
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Folate
+125%
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Vitamin A
+∞%
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Vitamin E
+152.9%
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Vitamin C
+∞%
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Vitamin B2
+169.6%
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Vitamin B5
+11.1%
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Vitamin B6
+66.7%
Contains
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Vitamin K
+29650%
Contains
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Vitamin B1
+249%
Contains
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Vitamin B3
+36.1%
Contains
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Folate
+125%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+152.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+169.6%
Contains
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Vitamin B5
+11.1%
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Vitamin B6
+66.7%
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Vitamin K
+29650%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+25.7%
Contains
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Fats
+155.3%
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Water
+127.3%
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Carbs
+149.7%
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Other
+500%
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Contains
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Protein
+25.7%
Contains
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Fats
+155.3%
Contains
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Water
+127.3%
Contains
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Carbs
+149.7%
Contains
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Other
+500%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+596.2%
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Polyunsaturated fat
+490.3%
Contains
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Saturated Fat
-66.2%
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
0.088 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.062 g
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Monounsaturated Fat
+596.2%
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Polyunsaturated fat
+490.3%
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Saturated Fat
-66.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+385.1%
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Sucrose
+60%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
Contains
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Starch
+385.1%
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Sucrose
+60%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.98g | 56.78g |
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| Protein | 2.74g | 2.18g |
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| Fats | 0.97g | 0.38g |
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| Carbs | 25.58g | 63.88g |
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| Calories | 123kcal | 240kcal |
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| Starch | 24.79g | 5.11g |
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| Fructose | 0g | 12.45g |
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| Sugar | 0.24g | 38.13g |
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| Fiber | 1.6g | 7.1g |
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| Calcium | 3mg | 43mg |
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| Iron | 0.56mg | 0.93mg |
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| Magnesium | 39mg | 41mg |
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| Phosphorus | 103mg | 69mg |
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| Potassium | 86mg | 732mg |
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| Sodium | 4mg | 2mg |
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| Zinc | 0.71mg | 0.44mg |
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| Copper | 0.106mg | 0.281mg |
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| Manganese | 0.974mg | 0.299mg |
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| Selenium | 5.8µg | 0.3µg |
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| Vitamin A | 0IU | 781IU |
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| Vitamin A RAE | 0µg | 39µg |
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| Vitamin E | 0.17mg | 0.43mg |
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| Vitamin C | 0mg | 0.6mg |
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| Vitamin B1 | 0.178mg | 0.051mg |
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| Vitamin B2 | 0.069mg | 0.186mg |
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| Vitamin B3 | 2.561mg | 1.882mg |
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| Vitamin B5 | 0.38mg | 0.422mg |
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| Vitamin B6 | 0.123mg | 0.205mg |
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| Folate | 9µg | 4µg |
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| Vitamin K | 0.2µg | 59.5µg |
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| Tryptophan | 0.033mg | 0.025mg |
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| Threonine | 0.095mg | 0.049mg |
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| Isoleucine | 0.109mg | 0.041mg |
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| Leucine | 0.214mg | 0.066mg |
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| Lysine | 0.099mg | 0.05mg |
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| Methionine | 0.058mg | 0.016mg |
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| Phenylalanine | 0.133mg | 0.052mg |
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| Valine | 0.151mg | 0.056mg |
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| Histidine | 0.066mg | 0.027mg |
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| Saturated Fat | 0.26g | 0.088g |
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| Monounsaturated Fat | 0.369g | 0.053g |
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| Polyunsaturated fat | 0.366g | 0.062g |
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| Omega-6 - Linoleic acid | 0.355g |
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| Omega-3 - ALA | 0.011g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
14%
31%
Minerals Daily Need Coverage Score
32%
32%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Prunes is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 37.89g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.