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
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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
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Calcium
+233.3%
Contains
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Iron
+5982.1%
Contains
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Potassium
+22.1%
Contains
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Zinc
+970.4%
Contains
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Copper
+29.2%
Contains
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Magnesium
+105.3%
Contains
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Phosphorus
+33.8%
Contains
less
Sodium
-99.5%
Contains
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Manganese
+23.3%
Equal in Selenium - 5.8
Contains
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Calcium
+233.3%
Contains
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Iron
+5982.1%
Contains
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Potassium
+22.1%
Contains
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Zinc
+970.4%
Contains
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Copper
+29.2%
Contains
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Magnesium
+105.3%
Contains
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Phosphorus
+33.8%
Contains
less
Sodium
-99.5%
Contains
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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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+3432.6%
Contains
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Vitamin B2
+5508.7%
Contains
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Vitamin B3
+1056.6%
Contains
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Vitamin B6
+4766.7%
Contains
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Vitamin E
+112.5%
Contains
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Vitamin B5
+68.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+3432.6%
Contains
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Vitamin B2
+5508.7%
Contains
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Vitamin B3
+1056.6%
Contains
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Vitamin B6
+4766.7%
Contains
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Vitamin E
+112.5%
Contains
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Vitamin B5
+68.1%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+121.2%
Contains
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Fats
+11.3%
Contains
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Carbs
+239.5%
Contains
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Other
+406.8%
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Water
+1759%
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Contains
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Protein
+121.2%
Contains
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Fats
+11.3%
Contains
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Carbs
+239.5%
Contains
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Other
+406.8%
Contains
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Water
+1759%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+80.9%
Equal in Saturated Fat - 0.26
Equal in Polyunsaturated fat - 0.366
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.204 g
Polyunsaturated fat:
0.354 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Contains
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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
Contains
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Sucrose
+3958.3%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
Contains
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Starch
+∞%
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
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+3958.3%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
Contains
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Starch
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 85.45g | 23.98g |
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| Protein | 6.06g | 2.74g |
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| Fats | 1.08g | 0.97g |
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| Carbs | 86.85g | 25.58g |
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| Calories | 378kcal | 123kcal |
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| Starch | 24.79g |
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| Fructose | 0.26g | 0g |
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| Sugar | 10.35g | 0.24g |
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| Fiber | 1.4g | 1.6g |
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| Calcium | 10mg | 3mg |
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| Iron | 34.06mg | 0.56mg |
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| Magnesium | 19mg | 39mg |
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| Phosphorus | 77mg | 103mg |
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| Potassium | 105mg | 86mg |
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| Sodium | 795mg | 4mg |
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| Zinc | 7.6mg | 0.71mg |
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| Copper | 0.137mg | 0.106mg |
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| Manganese | 0.79mg | 0.974mg |
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| Selenium | 6.3µg | 5.8µg |
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| Vitamin A | 2792IU | 0IU |
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| Vitamin A RAE | 814µg | 0µg |
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| Vitamin E | 0.08mg | 0.17mg |
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| Vitamin C | 38.5mg | 0mg |
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| Vitamin B1 | 6.288mg | 0.178mg |
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| Vitamin B2 | 3.87mg | 0.069mg |
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| Vitamin B3 | 29.62mg | 2.561mg |
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| Vitamin B5 | 0.226mg | 0.38mg |
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| Vitamin B6 | 5.986mg | 0.123mg |
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| Folate | 9µg |
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| Vitamin K | 0µg | 0.2µg |
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| Tryptophan | 0.066mg | 0.033mg |
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| Threonine | 0.241mg | 0.095mg |
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| Isoleucine | 0.26mg | 0.109mg |
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| Leucine | 0.767mg | 0.214mg |
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| Lysine | 0.113mg | 0.099mg |
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| Methionine | 0.13mg | 0.058mg |
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| Phenylalanine | 0.365mg | 0.133mg |
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| Valine | 0.344mg | 0.151mg |
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| Histidine | 0.162mg | 0.066mg |
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| Saturated Fat | 0.26g | 0.26g | |
| Monounsaturated Fat | 0.204g | 0.369g |
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| Polyunsaturated fat | 0.354g | 0.366g |
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| Omega-6 - Linoleic acid | 0.355g |
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| Omega-3 - ALA | 0.011g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
183%
32%
Comparison summary
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal is cheaper (difference - $2)
Which food is richer in minerals?
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 10.11g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
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.