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 RAE, 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.
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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
Contains
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Calcium
+233.3%
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Iron
+5982.1%
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Potassium
+22.1%
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Zinc
+970.4%
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Copper
+29.2%
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Magnesium
+105.3%
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Phosphorus
+33.8%
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Sodium
-99.5%
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Calcium
+233.3%
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Iron
+5982.1%
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Potassium
+22.1%
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Zinc
+970.4%
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Copper
+29.2%
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Magnesium
+105.3%
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Phosphorus
+33.8%
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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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+3432.6%
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Vitamin B2
+5508.7%
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Vitamin B3
+1056.6%
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Vitamin B6
+4766.7%
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Vitamin E
+112.5%
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Vitamin B5
+68.1%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+3432.6%
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Vitamin B2
+5508.7%
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Vitamin B3
+1056.6%
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Vitamin B6
+4766.7%
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Vitamin E
+112.5%
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Vitamin B5
+68.1%
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Vitamin K
+∞%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 | g | 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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Vitamin A | 2792IU | 0IU |
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Vitamin E | 0.08mg | 0.17mg |
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Vitamin D | IU | 0IU |
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Vitamin D | µg | 0µg |
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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 | µg | 9µg |
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Vitamin B12 | µg | 0µg |
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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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Cholesterol | mg | 0mg |
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Trans Fat | g | 0g |
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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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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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393

14

Mineral Summary Score
212

20

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 food.
Protein
36%

16%

Carbohydrates
87%

26%

Fats
5%

4%

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?
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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.