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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 covers your daily need of 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.

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

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
26% 37% 37%
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
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
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 SucroseSucrose +1545.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +3343.1%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds 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 Almonds Brown rice Opinion
Calories 579kcal 123kcal Almonds
Protein 21.15g 2.74g Almonds
Fats 49.93g 0.97g Almonds
Net carbs 9.05g 23.98g Brown rice
Carbs 21.55g 25.58g Brown rice
Magnesium 270mg 39mg Almonds
Calcium 269mg 3mg Almonds
Potassium 733mg 86mg Almonds
Iron 3.71mg 0.56mg Almonds
Sugar 4.35g 0.24g Brown rice
Fiber 12.5g 1.6g Almonds
Copper 1.031mg 0.106mg Almonds
Zinc 3.12mg 0.71mg Almonds
Starch 0.72g 24.79g Brown rice
Phosphorus 481mg 103mg Almonds
Sodium 1mg 4mg Almonds
Vitamin A 2IU 0IU Almonds
Vitamin E 25.63mg 0.17mg Almonds
Manganese 2.179mg 0.974mg Almonds
Selenium 4.1µg 5.8µg Brown rice
Vitamin B1 0.205mg 0.178mg Almonds
Vitamin B2 1.138mg 0.069mg Almonds
Vitamin B3 3.618mg 2.561mg Almonds
Vitamin B5 0.471mg 0.38mg Almonds
Vitamin B6 0.137mg 0.123mg Almonds
Vitamin K 0µg 0.2µg Brown rice
Folate 44µg 9µg Almonds
Trans Fat 0.015g 0g Brown rice
Choline 52.1mg 9.2mg Almonds
Saturated Fat 3.802g 0.26g Brown rice
Monounsaturated Fat 31.551g 0.369g Almonds
Polyunsaturated fat 12.329g 0.366g Almonds
Tryptophan 0.211mg 0.033mg Almonds
Threonine 0.601mg 0.095mg Almonds
Isoleucine 0.751mg 0.109mg Almonds
Leucine 1.473mg 0.214mg Almonds
Lysine 0.568mg 0.099mg Almonds
Methionine 0.157mg 0.058mg Almonds
Phenylalanine 1.132mg 0.133mg Almonds
Valine 0.855mg 0.151mg Almonds
Histidine 0.539mg 0.066mg Almonds
Fructose 0.11g 0g Almonds
Omega-3 - ALA 0.003g 0.011g Brown rice
Omega-6 - Eicosadienoic acid 0.002g 0g Almonds
Omega-6 - Linoleic acid 12.32g 0.355g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
13%
Brown rice
Minerals Daily Need Coverage Score
142%
Almonds
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?
Almonds
Almonds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - 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.