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  6. Apple pie vs. Brown rice

Apple pie vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between apple pie and brown rice

  • Apple pie has more iron and vitamin B2; however, brown rice is richer in manganese, phosphorus, vitamin B3, magnesium, copper, and vitamin B6.
  • Brown rice covers your daily manganese needs 34% more than apple pie.
  • Brown rice has 67 times less sodium than apple pie. Apple pie has 266mg of sodium, while brown rice has 4mg.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of apple pie is 41.

Specific food types used in this comparison are Pie, apple, commercially prepared, unenriched flour and Rice, brown, long-grain, cooked.

Infographic

Apple pie 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 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
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 CalciumCalcium +266.7%
Contains more IronIron +116.1%
Contains more MagnesiumMagnesium +457.1%
Contains more PotassiumPotassium +32.3%
Contains more CopperCopper +130.4%
Contains more ZincZinc +343.8%
Contains more PhosphorusPhosphorus +329.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +435.2%

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.
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +129%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B5Vitamin B5 +219.3%
Contains more Vitamin B6Vitamin B6 +223.7%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 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 FatsFats +1034%
Contains more CarbsCarbs +32.9%
Contains more OtherOther +104.5%
Contains more ProteinProtein +44.2%
Contains more WaterWater +34.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 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 +1089.2%
Contains more Poly. FatPolyunsaturated fat +500.5%
Contains less Sat. FatSaturated fat -93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple pie Brown rice DV% diff.
Manganese 0.182mg 0.974mg 34%
Saturated fat 3.797g 0.26g 16%
Fats 11g 0.97g 15%
Polyunsaturated fat 2.198g 0.366g 12%
Phosphorus 24mg 103mg 11%
Selenium 5.8µg 11%
Sodium 266mg 4mg 11%
Monounsaturated fat 4.388g 0.369g 10%
Starch 24.79g 10%
Vitamin B3 1.123mg 2.561mg 9%
Magnesium 7mg 39mg 8%
Iron 1.21mg 0.56mg 8%
Vitamin B2 0.158mg 0.069mg 7%
Vitamin B6 0.038mg 0.123mg 7%
Copper 0.046mg 0.106mg 7%
Calories 237kcal 123kcal 6%
Zinc 0.16mg 0.71mg 5%
Vitamin B5 0.119mg 0.38mg 5%
Vitamin B1 0.134mg 0.178mg 4%
Vitamin C 3.2mg 0mg 4%
Vitamin A 29µg 0µg 3%
Carbs 34g 25.58g 3%
Protein 1.9g 2.74g 2%
Choline 9.2mg 2%
Potassium 65mg 86mg 1%
Calcium 11mg 3mg 1%
Folate 4µg 9µg 1%
Vitamin E 0.17mg 1%
Net carbs 32.4g 23.98g N/A
Sugar 0.24g N/A
Fiber 1.6g 1.6g 0%
Vitamin B12 0.01µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.026mg 0.033mg 0%
Threonine 0.054mg 0.095mg 0%
Isoleucine 0.073mg 0.109mg 0%
Leucine 0.129mg 0.214mg 0%
Lysine 0.07mg 0.099mg 0%
Methionine 0.032mg 0.058mg 0%
Phenylalanine 0.088mg 0.133mg 0%
Valine 0.084mg 0.151mg 0%
Histidine 0.038mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple pie 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
10%
Apple pie
13%
Brown rice
Minerals Daily Need Coverage Score
15%
Apple pie
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 262mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 3.537g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 25)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $2)
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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.