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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 and Zinc, yet Brown rice is higher in Vitamin A, Vitamin C and Manganese.
  • Cereal covers your daily Vitamin B1 needs 509% more than Brown rice.
  • Cereal contains 199 times more Sodium than Brown rice. While Cereal contains 795mg of Sodium, Brown rice contains only 4mg.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
Cereal
5
:
3
Brown rice
Brown rice
Contains more Iron +5982.1%
Contains more Calcium +233.3%
Contains more Potassium +22.1%
Contains more Copper +29.2%
Contains more Zinc +970.4%
Contains more Magnesium +105.3%
Contains more Phosphorus +33.8%
Contains less Sodium -99.5%
Cereal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Brown rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +5982.1%
Contains more Calcium +233.3%
Contains more Potassium +22.1%
Contains more Copper +29.2%
Contains more Zinc +970.4%
Contains more Magnesium +105.3%
Contains more Phosphorus +33.8%
Contains less Sodium -99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Brown rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
393
Cereal
14
Brown rice
Mineral Summary Score
212
Cereal
20
Brown rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
16%
Brown rice
Carbohydrates
87%
Cereal
26%
Brown rice
Fats
5%
Cereal
4%
Brown rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Brown rice
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Brown rice
Brown rice contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Brown rice Opinion
Calories 378 123 Cereal
Protein 6.06 2.74 Cereal
Fats 1.08 0.97 Cereal
Vitamin C 38.5 0 Cereal
Carbs 86.85 25.58 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Brown rice
Iron 34.06 0.56 Cereal
Calcium 10 3 Cereal
Potassium 105 86 Cereal
Magnesium 19 39 Brown rice
Sugars 10.35 0.24 Brown rice
Fiber 1.4 1.6 Brown rice
Copper 0.137 0.106 Cereal
Zinc 7.6 0.71 Cereal
Starch 24.79 Brown rice
Phosphorus 77 103 Brown rice
Sodium 795 4 Brown rice
Vitamin A 2792 0 Cereal
Vitamin E 0.08 0.17 Brown rice
Vitamin D 0 Brown rice
Vitamin B1 6.288 0.178 Cereal
Vitamin B2 3.87 0.069 Cereal
Vitamin B3 29.62 2.561 Cereal
Vitamin B5 0.226 0.38 Brown rice
Vitamin B6 5.986 0.123 Cereal
Vitamin B12 0 Brown rice
Vitamin K 0 0.2 Brown rice
Folate 9 Brown rice
Trans Fat 0 Cereal
Saturated Fat 0.26 0.26
Monounsaturated Fat 0.204 0.369 Brown rice
Polyunsaturated fat 0.354 0.366 Brown rice
Tryptophan 0.066 0.033 Cereal
Threonine 0.241 0.095 Cereal
Isoleucine 0.26 0.109 Cereal
Leucine 0.767 0.214 Cereal
Lysine 0.113 0.099 Cereal
Methionine 0.13 0.058 Cereal
Phenylalanine 0.365 0.133 Cereal
Valine 0.344 0.151 Cereal
Histidine 0.162 0.066 Cereal
Fructose 0.26 0 Cereal

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 of 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.