Almonds vs. Brown rice — In-Depth Nutrition Comparison
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How are almonds and brown rice different?
- Almonds are higher than brown rice in vitamin E, copper, vitamin B2, magnesium, phosphorus, manganese, fiber, iron, calcium, and zinc.
- Almonds cover your daily need for vitamin E, 170% more than brown rice.
- Almonds contain 90 times more calcium than brown rice. Almonds contain 269mg of calcium, while brown rice contains 3mg.
- Brown rice has a higher glycemic index (66) than almonds (0).
Nuts, almonds and Rice, brown, long-grain, cooked 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 more MagnesiumMagnesium | +592.3% |
| Contains more CalciumCalcium | +8866.7% |
| Contains more PotassiumPotassium | +752.3% |
| Contains more IronIron | +562.5% |
| Contains more CopperCopper | +872.6% |
| Contains more ZincZinc | +339.4% |
| Contains more PhosphorusPhosphorus | +367% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +123.7% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +14976.5% |
| Contains more Vitamin B1Vitamin B1 | +15.2% |
| Contains more Vitamin B2Vitamin B2 | +1549.3% |
| Contains more Vitamin B3Vitamin B3 | +41.3% |
| Contains more Vitamin B5Vitamin B5 | +23.9% |
| Contains more Vitamin B6Vitamin B6 | +11.4% |
| Contains more FolateFolate | +388.9% |
| Contains more CholineCholine | +466.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.17mg | 170% |
| Copper | 1.031mg | 0.106mg | 103% |
| Vitamin B2 | 1.138mg | 0.069mg | 82% |
| Polyunsaturated fat | 12.329g | 0.366g | 80% |
| Monounsaturated fat | 31.551g | 0.369g | 78% |
| Fats | 49.93g | 0.97g | 75% |
| Magnesium | 270mg | 39mg | 55% |
| Phosphorus | 481mg | 103mg | 54% |
| Manganese | 2.179mg | 0.974mg | 52% |
| Fiber | 12.5g | 1.6g | 44% |
| Iron | 3.71mg | 0.56mg | 39% |
| Protein | 21.15g | 2.74g | 37% |
| Calcium | 269mg | 3mg | 27% |
| Calories | 579kcal | 123kcal | 23% |
| Zinc | 3.12mg | 0.71mg | 22% |
| Potassium | 733mg | 86mg | 19% |
| Saturated fat | 3.802g | 0.26g | 16% |
| Starch | 0.72g | 24.79g | 10% |
| Folate | 44µg | 9µg | 9% |
| Choline | 52.1mg | 9.2mg | 8% |
| Vitamin B3 | 3.618mg | 2.561mg | 7% |
| Selenium | 4.1µg | 5.8µg | 3% |
| Vitamin B5 | 0.471mg | 0.38mg | 2% |
| Vitamin B1 | 0.205mg | 0.178mg | 2% |
| Vitamin B6 | 0.137mg | 0.123mg | 1% |
| Carbs | 21.55g | 25.58g | 1% |
| Net carbs | 9.05g | 23.98g | N/A |
| Sugar | 4.35g | 0.24g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.033mg | 0% |
| Threonine | 0.601mg | 0.095mg | 0% |
| Isoleucine | 0.751mg | 0.109mg | 0% |
| Leucine | 1.473mg | 0.214mg | 0% |
| Lysine | 0.568mg | 0.099mg | 0% |
| Methionine | 0.157mg | 0.058mg | 0% |
| Phenylalanine | 1.132mg | 0.133mg | 0% |
| Valine | 0.855mg | 0.151mg | 0% |
| Histidine | 0.539mg | 0.066mg | 0% |
| Fructose | 0.11g | 0g | 0% |
| Omega-3 - ALA | 0.003g | 0.011g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +671.9% |
| Contains more FatsFats | +5047.4% |
| Contains more OtherOther | +572.7% |
| Contains more CarbsCarbs | +18.7% |
| Contains more WaterWater | +1493.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated fat | +8450.4% |
| Contains more Poly. FatPolyunsaturated fat | +3268.6% |
| Contains less Sat. FatSaturated fat | -93.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +1545.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +3343.1% |
~equal in
Lactose
~0g
