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  6. Yogurt vs. Brown rice

Yogurt vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between Yogurt and Brown rice

  • Yogurt has more Vitamin B12, Vitamin B2, Calcium, and Selenium, however, Brown rice is higher in Manganese, Vitamin B3, Vitamin B1, Copper, Magnesium, and Fiber.
  • Brown rice covers your daily need of Manganese 42% more than Yogurt.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Rice, brown, long-grain, cooked.

Infographic

Yogurt 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.
Yogurt
Yogurt
4
:
6
Brown rice
Brown rice
Contains more Calcium +3566.7%
Contains more Phosphorus +31.1%
Contains more Potassium +64%
Contains more Selenium +67.2%
Contains more Iron +700%
Contains more Magnesium +254.5%
Contains less Sodium -88.9%
Contains more Zinc +36.5%
Contains more Copper +523.5%
Contains more Manganese +10722.2%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
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 +3566.7%
Contains more Phosphorus +31.1%
Contains more Potassium +64%
Contains more Selenium +67.2%
Contains more Iron +700%
Contains more Magnesium +254.5%
Contains less Sodium -88.9%
Contains more Zinc +36.5%
Contains more Copper +523.5%
Contains more Manganese +10722.2%

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.
Yogurt
Yogurt
3
:
7
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +673.9%
Contains more Vitamin B3 +1131.3%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +95.2%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 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 B2 +302.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +673.9%
Contains more Vitamin B3 +1131.3%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +95.2%
Contains more Folate +28.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
:
2
Brown rice
Brown rice
Contains more Protein +271.9%
Contains more Water +21.1%
Contains more Other +63.6%
Contains more Fats +148.7%
Contains more Carbs +610.6%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +271.9%
Contains more Water +21.1%
Contains more Other +63.6%
Contains more Fats +148.7%
Contains more Carbs +610.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +596.2%
Contains more Polyunsaturated fat +2950%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +596.2%
Contains more Polyunsaturated fat +2950%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
2
Brown rice
Brown rice
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 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 Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Brown rice Opinion
Net carbs 3.6g 23.98g Brown rice
Protein 10.19g 2.74g Yogurt
Fats 0.39g 0.97g Brown rice
Carbs 3.6g 25.58g Brown rice
Calories 59kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 3.24g 0.24g Brown rice
Fiber 0g 1.6g Brown rice
Calcium 110mg 3mg Yogurt
Iron 0.07mg 0.56mg Brown rice
Magnesium 11mg 39mg Brown rice
Phosphorus 135mg 103mg Yogurt
Potassium 141mg 86mg Yogurt
Sodium 36mg 4mg Brown rice
Zinc 0.52mg 0.71mg Brown rice
Copper 0.017mg 0.106mg Brown rice
Manganese 0.009mg 0.974mg Brown rice
Selenium 9.7µg 5.8µg Yogurt
Vitamin A 4IU 0IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg 0.17mg Brown rice
Vitamin B1 0.023mg 0.178mg Brown rice
Vitamin B2 0.278mg 0.069mg Yogurt
Vitamin B3 0.208mg 2.561mg Brown rice
Vitamin B5 0.331mg 0.38mg Brown rice
Vitamin B6 0.063mg 0.123mg Brown rice
Folate 7µg 9µg Brown rice
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 0.2µg Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Cholesterol 5mg 0mg Brown rice
Trans Fat 0.006g 0g Brown rice
Saturated Fat 0.117g 0.26g Yogurt
Monounsaturated Fat 0.053g 0.369g Brown rice
Polyunsaturated fat 0.012g 0.366g Brown rice
Omega-6 - Linoleic acid 0.01g 0.355g Brown rice
Omega-3 - ALA 0.001g 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
14%
Brown rice
Minerals Daily Need Coverage Score
19%
Yogurt
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.