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Cereal vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between Cereal and Brown rice

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, yet Brown rice is higher in Manganese.
  • Cereal covers your daily Vitamin B1 needs 509% more than Brown rice.
  • The amount of Sodium in Brown rice is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Rice, brown, long-grain, cooked.

Infographic

Cereal 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.
Cereal
Cereal
6
:
4
Brown rice
Brown rice
Contains more Calcium +233.3%
Contains more Iron +5982.1%
Contains more Potassium +22.1%
Contains more Zinc +970.4%
Contains more Copper +29.2%
Contains more Magnesium +105.3%
Contains more Phosphorus +33.8%
Contains less Sodium -99.5%
Contains more Manganese +23.3%
Equal in Selenium - 5.8
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
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 +233.3%
Contains more Iron +5982.1%
Contains more Potassium +22.1%
Contains more Zinc +970.4%
Contains more Copper +29.2%
Contains more Magnesium +105.3%
Contains more Phosphorus +33.8%
Contains less Sodium -99.5%
Contains more Manganese +23.3%
Equal in Selenium - 5.8

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.
Cereal
Cereal
6
:
6
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3432.6%
Contains more Vitamin B2 +5508.7%
Contains more Vitamin B3 +1056.6%
Contains more Vitamin B6 +4766.7%
Contains more Vitamin E +112.5%
Contains more Vitamin B5 +68.1%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 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 C +∞%
Contains more Vitamin B1 +3432.6%
Contains more Vitamin B2 +5508.7%
Contains more Vitamin B3 +1056.6%
Contains more Vitamin B6 +4766.7%
Contains more Vitamin E +112.5%
Contains more Vitamin B5 +68.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
:
1
Brown rice
Brown rice
Contains more Protein +121.2%
Contains more Fats +11.3%
Contains more Carbs +239.5%
Contains more Other +406.8%
Contains more Water +1759%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +121.2%
Contains more Fats +11.3%
Contains more Carbs +239.5%
Contains more Other +406.8%
Contains more Water +1759%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
0
:
2
Brown rice
Brown rice
Contains more Monounsaturated Fat +80.9%
Equal in Saturated Fat - 0.26
Equal in Polyunsaturated fat - 0.366
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +80.9%
Equal in Saturated Fat - 0.26
Equal in Polyunsaturated fat - 0.366

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
4
:
1
Brown rice
Brown rice
Contains more Sucrose +3958.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 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 Sucrose +3958.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Brown rice Opinion
Net carbs 85.45g 23.98g Cereal
Protein 6.06g 2.74g Cereal
Fats 1.08g 0.97g Cereal
Carbs 86.85g 25.58g Cereal
Calories 378kcal 123kcal Cereal
Starch 24.79g Brown rice
Fructose 0.26g 0g Cereal
Sugar 10.35g 0.24g Brown rice
Fiber 1.4g 1.6g Brown rice
Calcium 10mg 3mg Cereal
Iron 34.06mg 0.56mg Cereal
Magnesium 19mg 39mg Brown rice
Phosphorus 77mg 103mg Brown rice
Potassium 105mg 86mg Cereal
Sodium 795mg 4mg Brown rice
Zinc 7.6mg 0.71mg Cereal
Copper 0.137mg 0.106mg Cereal
Manganese 0.79mg 0.974mg Brown rice
Selenium 6.3µg 5.8µg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.17mg Brown rice
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.178mg Cereal
Vitamin B2 3.87mg 0.069mg Cereal
Vitamin B3 29.62mg 2.561mg Cereal
Vitamin B5 0.226mg 0.38mg Brown rice
Vitamin B6 5.986mg 0.123mg Cereal
Folate 9µg Brown rice
Vitamin K 0µg 0.2µg Brown rice
Tryptophan 0.066mg 0.033mg Cereal
Threonine 0.241mg 0.095mg Cereal
Isoleucine 0.26mg 0.109mg Cereal
Leucine 0.767mg 0.214mg Cereal
Lysine 0.113mg 0.099mg Cereal
Methionine 0.13mg 0.058mg Cereal
Phenylalanine 0.365mg 0.133mg Cereal
Valine 0.344mg 0.151mg Cereal
Histidine 0.162mg 0.066mg Cereal
Saturated Fat 0.26g 0.26g
Monounsaturated Fat 0.204g 0.369g Brown rice
Polyunsaturated fat 0.354g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
14%
Brown rice
Minerals Daily Need Coverage Score
183%
Cereal
32%
Brown rice

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 10.11g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 3)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.26 g)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.